So this “21 Questions…” comes with notes from me.  Because Bromberg, as people lovingly call him, is someone you have to know to fully understand.  This Marine has been through his share of hard work and sacrifice but his sarcasm and playfulness never waver.  Truly, it’s members like Mike that bring life into the gym. What do...Read More

ALL Levels: A.) Super Set Bench Press 5×5 Bent over row 5×5 *perform 1 set of each before resting or……. A.) Make Up Lift   Function: B). 5 rounds 400 m run/row/bike 7 DB/KB Thrusters Rest 2 Min Perform/RX: B). 5 rounds for time: 400 m run/row/bike 7 Thrusters (95/65) Rest 2 min Compete: B). 5...Read More

Function: A.) Back Squats – 6×5 (add weight) – In between sets 3 wieghted pull-ups B.) 3 rounds 5 DL (185/125) 15 ring rows 400 m row Perform/RX: A.) Back Squats – 6×5 (add weight) – In between sets 3 Bar MU’s/Bar Muscle Prac.   B.) 3 rounds 5 DL (225/145) 15 Pull-ups 400 m...Read More

Function: A.) Back Squats – 5×5  – In between sets 5 strict pull ups B.) 3 rounds 20 ring rows 20 lunges w/plate OH Perform/RX: A.) Back Squats – 5×5  – In between sets 5 strict pull ups B.) 3 rounds 20 pull-ups 20 lunges w/KB OH (1.5/1) Compete: A.) Back Squats – 5×5  –...Read More

By: Jenna Martindale I’m not saying you don’t have will power.  I’m saying I don’t have will power.  Like any.  So prepping my meals is the one thing that makes a huge difference in my success, (or failure) in maintaining a healthy meal regimen. Surprisingly, meal prepping takes very little time once you develop a routine.  I’ve gotten...Read More

All Levels: A.) RDL’s 5×5 *inbetween sets 5 – strict RR, PU, C2B, MU. Kettlebell: B.) 4 rounds 10 Dbl KB front rack lunge 20 K2E or sit-ups 2 lap run Perform/RX: B.) 4 rounds 10 Front rack lunges (95/65) 20 T2B 2 lap run Compete: B.) 4 rounds 10 Front rack lunges (135/95) 20 T2B...Read More

Function/Perform/RX: A.) Skills Practice Rope Climbs and DU’s   Function: B.) 4 rounds 15 Burpees 15 DB/kb Push Press 500 m row Perform/RX: B.) 4 rounds 15 Burpees 15 STO (115/75) 500 m row Compete: A.) Rope Climbs EMOM – 10 min. Odd – 1 legless rope climb Even – 50 DU’s B.) 4 rounds 15 Burpees...Read More

Paul claims sheer luck is to blame for his introduction to CrossFit.  If you ask us, we’re the lucky ones.  It’s members like Paul that make CFP special.  Read on to find out how this engineer by day adds value to his own life and other’s lives around him.   What do you do for a living?  I...Read More

Function: A.) KB Clean and Jerk Progression one arm swing Clean Jerk B.) For time: 25 Dips 25 Pull-ups 25 Double KB Thrusters 25 Double KB Swings 800 m run Perform/RX A.) Clean and Jerk Top Down Progression  B.) For time: 25 Dips 25 Pull-ups 25 Thrusters (95/65) 25 Hang Power Cleans (95/65) 800 m run...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