Thursdays at noon will be cancelled until January. Thursdays at 6:30 have now become open gym. We will keep this until January as well.

I would like to change thursdays a little bit. Call is Active Recovery day, which it has been but I want to make it fun and interesting for all.
Between Tom’s seminar 2 weeks ago and our seminar this weekend with Hyperfit USA, we have learned a ton about what direction we want to take CFP.
If you are an athlete who comes 2 to 3 times per week – you’re golden. Having said that, if one of the days that you come is Thursday – we want you to go hard on the workout to get the most benefit.
If you come 4 to 5 days per week. The structure in reality should be this: 3 days on, 1 day off, 2 days on, 1 day off. 1 Day off does not mean take the day off and do nothing. It means go easy. Do a long hike, a slow run, a slow row – longer distance… If you have come in for 3 days straight and want to come on the 4th day. Do so. BUT! Go easy. Lower weight, lower speed. Work on skill, move well. This does not have to be super short, just working at about 50%… Makes sense?

On a recovery day – short warm up – about 5 minutes – workout could be from 10 to 25 minutes – 30 minutes of mobility/stability or more depending on work out and what day of the week you are on..

EMOM 12 minutes

5 Hollow Rocks
6 Pistols


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