News & Happenings

ENDURANCE COMES TO CFFP We’d like to welcome Kaitlin Lyons to the CFFP team!   Starting THIS WEEK Endurance Class at 7:30am on Tuesdays Endurance WODs in our programming   Check them out! How to follow the Endurance Programming: The programming is meant to be completed along with a foundation of 4-6 CFFP classes a week. Progression is a key factor when adding the Endurance component to your training so we are starting off with Read more…

Hope for Kenya & Coach B's Shake

Saturday Group WOD HOPE FOR KENYA CrossFit Inc. is committed to making people’s lives better in the 250 square-mile rural area surrounding Mombasa, Kenya. Education, food, and water are three major needs for the population in this area. Through the efforts of our affiliates, we can help the people of Kenya commit to, and invest in, improving their own conditions. We provide no handouts. By creating realistic, self-sustaining solutions to specific problems, we enable Kenyans Read more…

5-3-1 Press & 7 Rounds of Fun

STRENGTH: 5-3-1 Press Russian Twists between sets Press – 3 reps on the first two sets, as many as possible on the last CONDITIONING: 7 Rounds 7 Ring Dip 7 Tuck Jump 7 Push Ups 7 Squats 6 Important Training Discoveries Thought for the Day: The principle is competing against yourself. It’s about self-improvement, about being better than you were the day before. -Steve Young  

5-3-1 Deadlift & Open 12.3

STRENGTH: 5-3-1 Deadlift 3 reps on the first two sets, as many as possible on the last CONDITIONING: Open WOD 12.3 18 Minute AMRAP 15 Box Jumps 24/20 12 Push Press 115/75 9 Toes 2 Bar Thought for the Day: “You get a shortcut to inner peace through an ass-kicking workout.” – Erin Joy Henry, in The Now of CrossFit REMINDER PALEO POWER MEAL ORDERS for delivery next week are due Thursday Click Here to Read more…

5-3-1 Weighted Pull Up & Annie

STRENGTH: 5-3-1 Weighted Pull Up 3 reps on the first two sets, as many as possible on the last CONDITIONING: Annie 50-40-30-20-10 Double Unders Sit Ups CASHOUT: 500m Row Time Trial   Thought for the Day: “Life is thickly sown with thorns, and I know no other remedy than to pass quickly through them. The longer we dwell on our misfortunes, the greater is their power to harm us.” – Voltaire

5-3-1 Press – Swing & Burp

www.demonbells.com STRENGTH: 5-3-1 Press 5 reps on the first two sets and as many as possible on the last Make sure you record your reps with the coach CONDITIONING: 150 KB Swings 5 burpees at the top of each minute Thought for the Day: “The best motivation always comes from within.” – Michael Johnson NEW SFH PROTEIN PRICES EFFECTIVE Monday February 11th PURE Whey $36 Recovery $60 CROSSFIT ENDURANCE CERT CFFP will be hosting the Read more…

5-3-1 DEADLIFT & Tabata This

REMINDER PALEO POWER MEAL ORDERS for delivery next week are due Thursday Click Here to Order STRENGTH: 5-3-1 Deadlift 5 reps on the first two sets, as many as possible on the last set CONDITIONING: “Tabata This!” Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 Read more…

5-3-1 Back Squat & Isabel

STRENGTH: 5-3-1 Back Squat We are back at week 1 so it’s 5 reps on the first two sets and AS MANY AS POSSIBLE on the last set. SKILL: Snatch Work up to a good weight for the workout CONDITIONING: HAPPY BIRTHDAY IZZY! ISABEL 30 Snatch 135/95 SFH Protein SFH raised their prices last week on average of $5 a bag.  We will be raising our prices next week.  We are stocked up so get Read more…

CrossFit Games Open and Lost & Found Cleanout

CrossFit Games Open March 6th – April 7th Registration Opens January 30th We encourage everyone to sign up for the CrossFit Games Open.  It’s a great opportunity to join the bigger CrossFit community, challenge ourselves and have some fun. Last year we had a group hitting the workouts every Saturday morning, working hard and cheering each other on.  Let’s get an even bigger group this year! Watch for the Registration Link on Wednesday’s Post!   Read more…

Save the Date, Paleo Talk & Got Thyme Menu

Save the Date December 11th CFFP Holiday Party details to follow   FREE Paleo Q&A with Jody Hawkins Tuesday Nov 27th 6:30pm   GOOD STUFF YOU CAN GET AT THE GYM BONFIRE FISH OIL NOW IN STOCK Get yours today, just $45 including tax We are now a local host for PreMade Paleo.PreMade Paleo provides paleo or Whole 30 compliant meals individually frozen for your convenience. We now also carry Stronger Faster Healthier protein Stronger Read more…