Festivus  -is our annual HOLIDAY PARTY on FRIDAY 12/8 at 5:30PM! JOIN US! On 12/8 the last class will be at 4:30PM. Who is welcome at Fe...

TEST DAY - RECORD RESULTS   Snatch 3 RM  (3 RM strung together - touch and go)  Cash out:  10 Rounds for time with a Partner: "you go, ...

All for time: 30 Front Squats (75/115#) 30 Calorie Row 50 ft Handstand Walk 20 Front Squats (75/115#) 20 Calorie Row 50 ft Handstand Walk 10...

5 Rounds for time of: 5 Sandbag Cleans (100/150#) 10   Calories Air Bike 15 Toes to Bar EVERY 2:00 (including the start of the workout) comp...

CARDIO SUNDAY - "At the Lyons Den" 3 Rounds for time of: 800 Meter Run 30 Box Jump Overs (20/24") 30 Push-ups 100 Double Unde...

3 Rounds for time with a partner:  30 Squat Cleans (65/95 lb)  30 Pull-ups  800-Meter run  – Athletes run together but break up the cleans a...

A first look at Keith!!!  (his first appearance on the blog!) How long have you been coaching at CFKOP?   Since April 2012   What got you in...

Take 15 minutes to build to a HEAVY 3 RM Bench Press then... 3 Rounds for time of: 500 Meter Row 18 Bench Press (95/135#) ADVENT CHALLENGE D...

AMRAP in 12 Minutes: 10 Dumbbell Deadlifts (35/50#) 10 Dumbbell Push Press (35/50#) 3 Bar Muscle Ups Community Notes:  This weekend's cl...

    The Advent Calendar  is typically a calendar containing small numbered flaps, one of which is opened on each day of Advent, typically to...

Back Squat  5-5-5-5-10 Increase loading on each set as you build to a 10-rep max Cash out: Tabata Air Bike Sprints! Record total calories fo...