WOD – Friday 12/1

Happy December 1st. Warm-up Spend 2 minutes in Z1 Then, 3 rounds 20 air squats 5 inchworms w/push-up Mobility CFP squat mobility session – on a box Strength A1. Back Squat – 6×4; [...]

WOD – Thursday 11/30

Let’s make sure we are spending a few minutes assuring that we have picked everything up, put everything back neatly and wiped all your equipment down. You spending 60 seconds picking up [...]

WOD – Wednesday 11/29

This is the longest I have been away from the gym since I was brought on as a coach 4 plus years ago. It has been hard. I miss seeing your sweaty, smiling faces every day. I have been trying to [...]

WOD – Tuesday 11/28

Can we talk about this podium?! Congratulations to all the teams in the team series. That was a really fun 6 weeks. And big congratulations to the winners of each division. It takes a lot of hard [...]

WOD – Monday 11/27

I hope everyone had an amazing Thanksgiving with friends and family. Consistency is always tested around the holidays. So set realistic goals and stick to them. Make sure your priority of a [...]

WOD – Sunday 11/26

10 minutes today. Find a place and a time to do nothing. Zero. Warm-up Start with a lax ball on the shoulders for 1 min each side. Spend 2 minutes in Z1 Then, 3 rounds 10 push-ups 10 KBS (light) [...]

WOD – Saturday 11/25

Warm-up Spend 2 minutes in Z1 Then, PVC mobiliy as a group CFP snatch warm-up with focus on power position Strength Snatch complex – 1 power snatch + 1 hang snatch + 1 TnG snatch We are [...]

WOD – Friday 11/24

Just a 9am, noon and 4:15 today. Regular schedule tomorrow. Warm-up Spend 2 minutes in Z1 Then, 2 rounds 10 wall balls 10 hang cleans 10 push press 10 step ups/box jumps Mobility CFP squat [...]

WOD – Thursday 11/23

Happy Thanksgiving! On a day where giving thanks has become tradition, the coaching staff would like to recognize how incredible the CFP community is on a daily basis. We are constantly reminded [...]

WOD – Wednesday 11/22

Ok, last week of the Lifestyle Challange and this will be the hardest of them all. We are always doing something. When was the last time you actually did nothing? I mean nothing. You probably [...]

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