Main – CrossFit


400m run (No Measure)

Coach’s Choice (No Measure)


Back Squat (5×5)


Chipper (AMRAP – Reps)

20:00 time cap
500m row
40 Air squats
30 abmat sit-ups
20 push-ups
10 pull-ups

With remaining time, max slam balls 20/15


Kettlebell Couplet

Main – CrossFit


Coach’s Choice (No Measure)


Deadlift (5×5)


Kettlebell Couplet (Time)

KB Thrusters 1.5/1
KB OH Lung walk


Coach’s Choice (Time)

The Human Turkish Get Up


We’ve programmed the Turkish Get Up a few times since opening.  The TGU is great for shoulder rehab & strength!!  Once you get to be a TGU pro, 2 pood kettlebells are even too light for you & it’s time to graduate to human kettlebells!

Here is Coach Warren lifting his niece Roen at the box this past week!  She was a little nervous, but did great 🙂

Watch the video on CFP’s YouTube Channel here!


Zucchini Hummus




I found this recipe for Zucchini Hummus on Pinterest a while ago and made it a few months back.  I even took it to a get together with some girlfriends who are non-Paleo eaters & they all loved it!

We served it a few weekends ago at out Grand Opening event with a side of fresh cut veggies.  If you’re a dip/condiment lover, this hummus is a great substitute for regular hummus & goes great with fresh veggies or Paleo Pita Chips or  for other condiments, like mayo, in a chicken or tuna salad.

Zucchini Hummus

  • 2 medium zucchini, peeled and chopeed
  • 1/2 cup tahini
  • 1/3 c lemon juice
  • 1/3 c olive oil
  • 3 garlic cloves
  • 1 1/2 tsp cumin
  • salt & pepper to taste

Combine all ingredients in the base of a food processor & process until smooth.  Serve with raw veggies of choice, Paleo Pita Chips, or mix with chicken or tuna.  Refrigerate leftovers.  Keeps well for about a week.

Happy Dipping!





Main – CrossFit


100 DUs/300 SUs (No Measure)

3 rounds (No Measure)

5 HR Pushups
10 Abmat Situps
10 Abmat Back Extensions


Push Press (5×5)


15 min EMOM (15 Rounds for reps)

5 KB SDHP (1.5/1)
5 Burpees

Bar Etiquette


This kind of bar!!  What were you thinking!?  🙂

A lot of times in CrossFit boxes, at the games, etc, you’ll see bars being dropped.  You’ll even see it in our box!  But there’s some Bar Etiquette to follow… times you can drop the bar & times we’d rather you not!  Our bars are expensive, as are the rubber weights, so the longer they all stay in shape the better!

Here are a few tips to keeping everyone safe and keeping our equipment in the best shape possible!

Times you may drop the bar:

  • Lifting heavy/lots of plates on the bar.
  • If you feel unsafe or cannot control the weight/bar.
  • If you’re about to get injured!!

Times you should not drop the bar:

  • When the bar is naked!  Please, don’t drop a naked bar!!
  • When you only have 10 lb plates on each side – these plates are small and will whiffle and warp when they are dropped.
  • When you’re stripping the weights.  Ask us how to strip each side properly if you are unsure!
  • If you can control the weight.

This is a helpful website about bar etiquette & CrossFit etiquette in general.

All CFP athletes have done a great job so far, we don’t really have any offenders in our box {cause we’re awesome!}.  This is just a reminder!!

And these 2 videos are just too funny, so I had to share 🙂

Don’t Be That Guy

Bad CrossFit Etiquette