Function: A.) Double KB – Front Squats – 5×3 – In between sets 3-5 strict pullups B.) 5 rounds 400 m run 15 Double KB Front rack squats.(35/26) Perform/RX: A.) Front Squats w/ pause 1st rep – 5×3 – In between sets 3-5 strict pullups B.) “Nancy” 5 rounds 400 m run 15 OHS (95/65)...Read More

Function: A.) Back Squats – 6×5 (add weight) – In between sets 3 wieghted pull-ups B.) 3 rounds 5 DL (185/125) 15 ring rows 400 m row Perform/RX: A.) Back Squats – 6×5 (add weight) – In between sets 3 Bar MU’s/Bar Muscle Prac.   B.) 3 rounds 5 DL (225/145) 15 Pull-ups 400 m...Read More

Function: A.) Double KB – FS – 5×3 – In between sets 1 max effort HS hold B.) 10 min AMRAP 5 double KB/DB Clean and Front squat 7 burpees Perform/RX: A.) Front Squats – 5×3 – In between sets 1 max effort HS hold *free standing B.) 10 Minute AMRAP 5 Hang Squat Cleans (115/75)...Read More

Function: A.) 10 minute EMOM Odd – Double KB Press Even – 5 box jump B.) 12 min AMRAP 400 m row 20 Wallball (20/14) 60 single unders/1 lap run Perform/RX: A.) 10 minute EMOM Odd – 5 BNSP (no miss) Even – 5 box jump B.) 12 min AMRAP 400 m row 20 Wallball...Read More

Malachi is the definition of a gentle giant.  Arguably the friendliest person you’ll find that can back squat 400+ lbs. on the regular.  (His 1RM is 455#).  Chew on that. And you can learn a few moves if you observe him in his natural habitat, (on Hip Hop Friday); but whatever you do, don’t take his favorite...Read More

Function: A.) 6 min EMOM KB/DB Snatch 2 (L/R) B.) 3 rounds 10 KB Snatch (5L/5R) Run to grass and back C.) 3 x 1 min plank Perform/RX A.) 6 min EMOM Pos 1 Snatch x2 @ 65% or less B.) “Isabel” 30 Snatch (135/95) C.) 3 x 1 min plank Compete: A.) 6 min...Read More

All Levels:  A.) Make up lift or Skill work. Function/RX: B.) 7 rounds 10 ring rows/10 Pull ups 10 Wallball(20/14) Compete: B.) 7 rounds 10 C2B 15 Wallball (25/16) -results to BTWBRead More

All Levels: A.) RDL’s 5×5 *inbetween sets 5 – strict RR, PU, C2B, MU. Kettlebell: B.) 4 rounds 10 Dbl KB front rack lunge 20 K2E or sit-ups 2 lap run Perform/RX: B.) 4 rounds 10 Front rack lunges (95/65) 20 T2B 2 lap run Compete: B.) 4 rounds 10 Front rack lunges (135/95) 20 T2B...Read More

Function/Perform/RX: A.) Skills Practice Rope Climbs and DU’s   Function: B.) 4 rounds 15 Burpees 15 DB/kb Push Press 500 m row Perform/RX: B.) 4 rounds 15 Burpees 15 STO (115/75) 500 m row Compete: A.) Rope Climbs EMOM – 10 min. Odd – 1 legless rope climb Even – 50 DU’s B.) 4 rounds 15 Burpees...Read More

Paul claims sheer luck is to blame for his introduction to CrossFit.  If you ask us, we’re the lucky ones.  It’s members like Paul that make CFP special.  Read on to find out how this engineer by day adds value to his own life and other’s lives around him.   What do you do for a living?  I...Read More