CFP socks for our Festivus competitors!! Gonna be working out in style.  Function A). Carry sand bag across parking lot Sprint back B). 4 Rounds, each round on 5 min 250m Row 12 Lunges 10 Situps 8 Dbl KB DL 6 Burpees  Perform A). Carry sand bag across parking lot Sprint back B). 4 Rounds,...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

  Have you heard about the new CFP class?! Yoga Plus is here! Yoga Plus is unlike your traditional yoga class in that it has a faster paced warm-up, a 10-20 minute REV style AMRAP, followed by a restorative yoga flow for the cool down and recovery. Yoga Plus is great for those looking to add pep to your yoga...Read More

Function: A.) Double KB OHS 4×3 B.) 10 min AMRAP 20 Wallball (20/14) OH Plate Carry to grass and back RX/Performance: A.) OHS 4×3 * From Squat Rack B.) 10 min AMRAP 20 Wallball (20/14) Dbl KB OH Carry to grass and back (1.5/1) Compete: A.) OHS 4×3 * From Squat Rack * Add Weight...Read More

Function: A.) Single KB OHS 4×3 *In between 20 second HS hold B.) 5 rounds 10-15 burpees 400 m row Perform/RX A.) OHS From Ground 4×3 *In between 20 second HS hold B.) 5 rounds 15 Box Jump (30/24) 400 m row Compete: A.) OHS From Ground A.) OHS From Ground 4×3 *In between 20 second...Read More

“Nukes” In 8 min complete: 1 mile run Max reps DL (315/215) In 10 min complete: 1 mile run Max reps power clean (225/145) In 12 min complete: 1 mile run Max reps OHS (135/95) _Results to BTWBRead More

A unicorn that listens to 90’s Gangsta Rap? Nah… Well maybe.  But honestly, Dom’s just a normal dude doing awesome things everyday. His positive outlook and clear vision for self-improvement are inspiring. If you’re still not convinced that he’s got all the awesomeness of an actual unicorn just take a look at the average status...Read More

All Levels: A.) Floor Press 6×5 *In between Banded Pull Aparts 4×20 Function: B.) For time: 25 cal row 25 Push-ups 25 air squats 25 Russian KB Swings (1.5/1) 25 lunges with KB in front rack 25 Russian KB Swings (1.5/1) 25 air squats 25 Push-ups 25 cal row Perform/RX: B.) For time: 25 cal...Read More

All Levels: A.) Double KB Deadlifts 6×10 *After each set Farmers carry 20 ft then rest 30 sec. Function: B.) 8 min AMRAP 2 burpee 2 ring row 4 burpee 4 ring row 6 burpee 6 ring row and so on… Perform/RX: B.) 8 min AMRAP 2 burpee 2 C2B 4 burpee 4 C2B 6...Read More

Function: A.) 4×3 Double KB OHS B.) For time: 1500 m row 15 Heavy Russian Swings(2×53/2×44) 1000 m row 10 Heavy Russian Swings 500 m row 5 Heavy Russian Swings Perform/RX: A.) 4×3 Overhead Squat *from the floor B.) For time: 1500 m row 15 power snatch (115/75) 1000 m row 10 power snatch (115/75)...Read More