Kettlebell/Function: A.)KB Front Squats – 5×5 – Pause 1st rep 3 sec. *Inbetween sets – Pull ups or Ring Rows.  Strict B.) 4 rounds w/partner Partner 1 rows 400 m while Partner 2 does AMRAP 30 DU 8 DB/KB Snatch (4L/4R) Alternate so each partner rows 400m 4x Perform/RX A.) Front Squats – 5×3 @85% –...Read More

Function/Kettlebell A.) Back Squats 1 rep at 85% Warm up – 10, 5, 5, 3, 1 or Make up Lift   B.) 10 min AMRAP 5 KB snatch + 5 OHS 10 Pull-ups Perform/RX A.) Back Squats 1 rep at 85% Warm up – 10, 5, 5, 3, 1 or Make up Lift B.) 10 min AMRAP...Read More

Kettlebell/Function: A.) Turkish Get ups 4x Ladder 2-5(L/R) B.) 10 min AMRAP 30 wallballs (20/14) 10 C2B or strict Pull-up Perform/RX A.) Back Squats – 5×3 w/ pause 1st rep Finish heavier than MON. or… Make up Lift B.) 10 min AMRAP 30 wallballs (20/14) 10 C2B Compete: A.) Back Squats – 5×3 w/ pause...Read More

All Levels A.) Make up lift. Fitness: B.) Interval Fran 21-15-9 DB/KB Thruster Pull-ups Rest 1 minute after each round Perform: B.) Interval Fran Thrusters (95/65) Pull-ups Rest 1 minute after each round Compete: B.) Team Series Event 2 30-20-10 Thrusters (95/65) C2B -Results to comments!  Read More

Fitness: A.) Single KB – FS + push press 4×2 (2L/2R) B.) 3 rounds 500 m row 21 KB swings (1.5/1) 400 m run Perform: A.) Clean and Jerk – 4×1 @ 80% B.) 3 rounds 500 m row 21 KB swings (1.5/1) 400 m run Compete: A.) Clean and Jerk – 4×1 @ 80%...Read More

We ain’t just whistling dixie… CFP’s Mission/Vision Statement: “Mission: To provide Rochester Minnesota’s most effective health and fitness training. Vision: A community that is healthy, strong and vital, who’se participants have the courage to live outside the generally accepted as “normal” belief that health, fitness and vitality must decline with age.” The Whole Life Challenge...Read More