Function: A.) 8 min EMOM 2L/2R One arm swing(2/1.5) B.) 3 rounds 500 m row 5L/5R one arm swing (1.5/1) 2 min rest Perform/RX A.) 8 min EMOM Pos 1 Snatch x2 @ 70% or less B.) 3 rounds 500 m row 8 Squat Snatch @ about 65% 2 min rest Compete: A.) 8 min...Read More
I don’t even know where to start with this chick. Al, Aly, Alyson… She goes by a lot of nick names with the morning crew because she’s just something different to everyone. By that, I mean she’s always interacting, supporting, and inspiring the people around her. She truly is a HUGE asset to CFP. She...Read More
By Jenna Martindale. I tried a recipe the other day that I want to share with you (1) because it’s Paleo friendly, and (2) it’s idiot proof. It’s basically almond butter, chocolate chip, fluffiness. *Grain Free | Paleo | Gluten Free | Dairy Free* Ingredients: 3/4 cup unsalted creamy almond butter (I used Justin’s Classic Almond Butter)...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
With the recent addition of Beyond the White Board to CFP we all now have yet another tool to track all of our wildest fitness and lifestyle goals. Even if you haven’t started fully using BTWB yet I’m sure at some point you have wrote down your workouts, or taken a picture of your daily...Read More
A chick that “doesn’t hate wall balls at all” and has never used chalk? Who is this creature? She was clearly recruited by a Grenell. 😉 Read on to get a glimpse into Megan’s totally awesome outlook on life, fitness, and CrossFit. What do you do for a living? I work at Mayo Clinic as a Registered Nurse....Read More
All Levels: A.) DeadLift 5×2 – build through out sets Function/Kettlebell: B.) 21-15-9 KB cleans or Swings (double 1.5/1) HR Push-ups Perform/RX: B.) 21-15-9 Power Cleans (95/65) Dips Compete: B.) “Elizabeth” 21-15-9 Power Cleans (135/95) Ring Dips -Results to BTWBRead More
Function/Perform/Compete: A.) Make Up Lift Or Skill work Function: B.) For time: 200 Single unders 50 Push-ups 40 Sit-ups 30 Double KB/DB Push press (35,26) Front rack walking lunge <-> Perform/RX: B.) For time: 100 DU 50 Push-ups 40 T2B 30 STO (95/65) Front rack walking lunge <-> Compete: B.) Regionals 13.6 For time: 100...Read More
5 reasons you are still on a diet. 1. You have not built enough muscle. Bootcamps are great for getting started into a healthier lifestyle. But you need to build muscle if you want to get lean for the long run. 2. Your not getting enough sleep. 7-8 hours a night. Until you are there....Read More
Kettlebell/Function: A.) KB Front Squats – 15 min. to find 5 REP MAX B.) 5 rounds 10 Lunges w/plate OH 5 Burpees PERFORM/RX: A.) Front Squat – 15 min. to find 1 rep max B.) 5 rounds 10 Lunges w/plate OH 5 Burpees Compete: A.) Front Squat – 15 min. to find 1 rep max B.)...Read More
