Fitness: A.) KB Clean and press 5 L/R EMOM – 6 min. B.) 10 min AMRAP 5 WB (20/10) 20 singles 5 WB 40 singles 5 WB 60 singles and so on…. C.) Recovery 15min = Row, Bike, Walk, Jog, Performance: A.) Power Clean and Jerk 3 reps EMOM – 6 min. B.) 10 min AMRAP...Read More

WOD: A. Back Squats 5×5 80% B.  For Time: 2k row test for time 4 min rest 100 Burpee Test for time. Sport: A. Back Squat 5×3 80% B. For Time: 2k row test for time 4 min rest 100 Burpee Test for time. –Results to comments!Read More

Shawn Vinz has accepted a position at The Mayo Clinic as a sports performance coach in sports medicine.  Shawn will be greatly missed by the CFP staff.  We wish him well in his new job and look forward to working out with him soon. A note from Shawn: “I want to take this opportunity to...Read More

Fitness/Performance A. Clean and Jerk 5×3 @ 80% B. 3-6-9-12-15 P.Clean (115/85) Pull – ups V-ups Sport A. C&J 5×4 4 reps= 1 PC 1 SC, 2 Jerk B. 3-6-8-12-15 P. Clean (165/125) Pull-ups V-upsRead More

Performance: A.  Snatch: 4 x 3 at 70% B.  4 rounds for time: 7 Power Snatch 135/95 14 T2B or K2E 21 box Jumps with step down. 24/20 Sport: A. Snatch 4×3 (3 reps = PS/SS/HSS) Last set should be as heavy as possible B. 4 Rounds for time: 7 P. Snatch 165/125 14 T2B...Read More

All Levels: A.) make up Lift or Skill work Kettlebell: B.) 7 rounds 7 Double KB Push Press 7 Pull-ups (strict) 7 Burpees Perform: B.) 7 rounds 7 STO (135/95) 7 Pull-ups (Chest to bar) 7 Burpees Compete: B.) 7 rounds 7 STO (155/105) 7 C2B 7 Burpees   Compete:Read More

Movement Warm-up Set  4 x Row – 1 min @ 60%, Row – 30 sec @ 90% 2 x Sets NFT 10 x Muscle Snatch  10 x Snatch Balance  10 x Power Snatch  A.  Snatch – 4 x 2 w/2-3 min rest  B.  HBBS – 3 x 3/2 min rest  C.  5 Rounds AFAP:  9...Read More