Friends and Family day.  All classes. All levels: A.) Partner 3x 175m Rowing game.  Burpees! B.) Stations 4 rounds, 1 min per station 1 min rest after each round Bike T2B or sit-ups Shuttle Sprints <-> Wallball  Read More

Easy work can get you better. Joshua J. Grenell After you have been CrossFitting for a period of time you may have thoughts of upping your fitness, or taking it to the next level.   Generally speaking most people who are looking to get results and increase their fitness think that they simply need to...Read More

Fitness: A.) Make up lift B.) For time: 21-15-9 Deadlift (155/105) Step ups (24/20) Optional Part C C.) For time: 30 Cal Row 50 Air Squats 30 Sit-ups 30 Pull-ups Perform: A.) Make up lift B.) For time: 21-15-9 Deadlift (225/145) Box Jump (24/20) Optional Part C C.) For time: 30 Cal Row 30 Pistols...Read More

A.  10-15 minutes of Handstand work.  (This includes: handstand push-ups, walks, shoulder touches..)   B.  With a partner (Relay style) complete:  4 x 400M Run  4 x 500M Row 100 x Partner Sit-ups (Together)  4 x 200M Run (Backwards)   4 x 400M Run  C.  100 x Banded good-mornings.   -Post results under comments  ...Read More

-CFP is a proud sponsor for “Race for Research” which is being held this Saturday at Soldiers Field Park at 9am.  Each year the Physical Therapy Students from Mayo Clinic joins a nation wide effort to raise money geared towards raising money for research in the field of physical therapy.  This year, the Mayo School...Read More

Movement Warm-up Set  3 x Sets @ (1st rd @ 70% effort, 2nd rd @ 80% effort, 3rd rd @ 90% effort)  1 x <-> High Knees (Work on fast high knees, waist level)   10 x Hang Power Clean + Push Press (With barbell)   2 x <-> Broad Jumps  A.  Push Jerk review...Read More