METCON 20 min AMRAP 30 Wallballs 30 Lunge steps 30 Kettlebell swings (53/35#) 30 Sit-upsRead More

METCON 5 Rounds for time: 20 Medball step-ups 30 Medball Russian twist 40 Mountain climbers 50 SinglesRead More

New jacket and Long sleeve designs to be ordered by Jan. 2 are shown below! Please place a Pre-order for your desired design and sizes by 12/30 to ensure it is included with the order. The jackets are our softest fabric yet and 1 jacket of each size is available at CFPC to try on...Read More

WEIGHTLIFTING 5 sets each of: a) 8 Single arm DB press / arm b) 8 DB Bent over Row / arm (bent over a bench) Rest :30 sec between movements and 1 min between rounds METCON For time: 25-20-15 Box jumps (24/20″) Push press (75/55#) BurpeesRead More

METCON 30 min EMOM consisting of; 0-10: :40 sec Row (calories) 11-20: Alternate minutes of: a) :40 sec Sit-ups, b) :40 sec Push-ups 21-30: Alternate minutes of: a) :40 sec Air squats, b) :40 sec Kettlebell swings Record total reps as your scoreRead More

METCON For time: 200′ Bear crawl 40 Pull-ups 150′ Bear crawl 30 Pull-ups 100′ Bear crawl 20 Pull-ups 50′ Bear crawl 10 Pull-ups 50’= 1 length of the gym floor Scale pull-ups with jumping pull-ups or ring rowsRead More

METCON LeanFit 12 Days of Christmas! Performed like the song (1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1 etc) For time: 12 Bar facing burpees 11 Deadlift (105/65#) 10 Box jumps (24/20″) 9 Wallballs (16/10#) 8 Kettlebell swings (44/26#) 7 Push-ups 6 Sit-ups 5 Air squats 4 Ring rows 3 Dumbell hang power clean 2 DB Push press...Read More

METCON For Time: 30 Box jumps, 24/20″ 30 Jumping pull-ups 30 Kettlebell swings, (35/26#) 30 steps Walking Lunge 30 Knees to elbows 30 Push press, 45/35# 30 Back extensions 30 Wall ball shots, 20/14# 30 Burpees 30 Double undersRead More

METCON 5 rounds for reps: :30 sec Double unders :30 sec rest :30 sec Thrusters (45/35#) :30 sec rest :30 sec Jumping pull-ups :30 sec restRead More

METCON 5 Rounds for time: 10 Curtis P’s (75/55#) 250m Row 10 Burpees *1 Curtis P=Power clean+1 Front rack lunge per leg + Push pressRead More