Function: A.) Back Squat – 5×5 B.) For time: 40 wallballs (20/14) 20 leg raises (hanging or lying) 20 Dbl KB Push Press 20 Dbl KB front rack lunge 20 Dbl KB Push Press 20 leg raises (hanging or lying) 40 wallballs (20/14) Perform/RX: A.) BS / FS/ OHS – 5×5 B.) For time: 40...Read More
The Dirty Burger. This recipe is for 2-4 people – 2 if you are really hungry and looking for a “cheat” meal Sweet Potato Hash: 2 Large sweet potatoes, peeled and shredded in the food processor 1 large white onion, sliced into large rings 6 large white button mushrooms, sliced Bacon: 8-10 slices Meat: 2 pounds...Read More
All Levels: A.) BS / FS Heavy Single Function: B.) 12 min AMRAP 12 – 8 – 4 Dbl KB Swing Leg raises (hanging or lying) Perform/RX: B.) 12 min AMRAP 12 – 8 – 4 Power Clean (115/75) T2B Compete: B.) 12 min AMRAP 12 – 8 – 4 Power Clean (135/95) T2B -Results...Read More
Function: A.) DB- KB Front Squat w/ Pause 5×2 *In between Sets 3 strict Chin Ups B.) 21-15-9 DB Thrusters SDHP w/KB Box Overs (24/20) Perform/RX: A.) Front Squat w/ Pause 5×2 *Pause on all 2 reps for 3 sec. *In between Sets 3 strict Chin Ups B.) 15-12-9 Thrusters (95/65) SDHP (95/65) Box Jump...Read More
Function: A.) 8 min. EMOM Snatch 3 (L/R) B.) 2 rounds w/partner 25 Dbl KB DL 25 cal row 25 Air Squats Perform/RX: A.) 8 min. EMOM 2x Snatch B.) 2 rounds w/partner 25 DL (135/95) 25 cal row 25 OHS (45/35) 1 partner does whole round, then switch, perform 2 rounds each Compete: A.)...Read More
Woot! Way to go! CFP has 14 athletes competing at this year’s Festivus Games at CrossFit LaCrosse! Not competing?…come and cheer for the CFP athletes! Saturday 10/17, 9:30am start. Function A). Double KB Front Squat – 6 x 3 3 second pause on all 3 reps 3 Strict Chin ups after each set B). 4...Read More
No Classes tomorrow! MN open at CFP Saturday and Sunday! Info: MN Open Olympic Lifting Function: A.) Double KB OHS 4×3 B.) For time: 21 1-arm KB OHS 21 Box overs (24″/20″) 21 pull-ups For time: 21 cal row 21 KB Snatch 21 Burpees Perform/RX: A.) OHS 4×3 * From Squat Rack B.) For time: 21...Read More
Function: A.) 6 min. EMOM Double KB Clean and Press x 5 B.) 8 min AMRAP 10 KB SDHP 10 DB Thrusters Perform/RX: A.) 6 min. EMOM Dead lift + Clean + 2 Jerks B.) 8 min AMRAP 10 SDHP (95/65) 10 Thrusters (95/65) Compete: A.) 6 min. EMOM Dead lift + Clean + 2...Read More
Function: A.) 5 rounds – Carry Sand bag across lot – Sprint back *partner up or even triple up B.) 20 min AMRAP w/partner 10 cal row Run to grass and back 10 Dbl KB DL (1.5/1) 10 Wallball (20/14) Perform/RX: A.) 5 rounds – Carry Sand bag across lot – Sprint back *partner up...Read More
