CFPC – CrossFit Warm-up Down and Backs (No Measure) 200m Run or 250m Row DOWN and BACK 1) High knees 2) Butt kickers 3a) Lunge stretch- 3 sec hold 3b) 5 Inch worms- 3 pushups 4a) High kick march 4b) Spiderman- lunge and hold 5) Side shuffle (stay low) 6) Karaoke Weightlifting Back Squat (6...Read More

METCON 16 min AMRAP 300m Row 200m Run 100 SinglesRead More

CFPC – CrossFit Warm-up Clean and Jerk (No Measure) 3 rounds: 5 Press and back (PVC) 5 Close-grip kip swing 10 Cat/Cow with 3 sec hold 15 sec Superman Hold 15 sec Handstand, or, reverse hand plank hold Weightlifting Push Press (7 sets of 3 @70-75%, every :90 sec) Metcon Metcon (AMRAP – Rounds and...Read More

METCON 8 Rounds: 5 Push Press (95/65#) 7 Deadlift 9 Burpees 100m Run (3 courtyard lengths)Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 10 Burpees 10 Heavy Russian swings 5 PVC Pass throughs 5 PVC Press and back 5 PVC OH squat 50′ Broad jumps Weightlifting 9 min EMOM 1 Hang Snatch+ 1 Power Snatch 70-80% 1RM A1: Hang Snatch A2: Power Snatch Metcon Metcon (Time) 5 Rounds: 6...Read More

CFPC – CrossFit Warm-up Everything Warm-up (No Measure) 3 rounds of 10 reps of: Spiderman Lunge (20 sec/side, 1 time) Overhead Squat with PVC Sit-ups Back-extensions or Supermans Pull-ups or Ring rows Hand Release Push-ups Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Weightlifting A1: Shoulder Press (3×8 @60-65%) A2: Farmer’s Carry (3 sets of 200m Carry,...Read More

CFPC – CrossFit Warm-up Squat/Core/Leg (No Measure) 2 rounds: 30 high-knees 15 air squats 20 jumping jacks 10 push-ups 200m row Weightlifting Back Squat (6×3 @80% 1RM, 1 set every :90 sec) Metcon Metcon (Time) 75 Wallballs (20/14#) 50 Pull-ups 25 Power Clean (135/95#)Read More

CFPC – CrossFit Warm-up Down and Backs (No Measure) 200m Run or 250m Row DOWN and BACK 1) High knees 2) Butt kickers 3a) Lunge stretch- 3 sec hold 3b) 5 Inch worms- 3 pushups 4a) High kick march 4b) Spiderman- lunge and hold 5) Side shuffle (stay low) 6) Karaoke Metcon Metcon (4 Rounds...Read More

METCON 20 min AMRAP 40 cal Row 40 Box jumps (24/20″) 40 Push-ups 40 Lunge steps (53/35 each hand) 40 Sit-ups 40 Pull-upsRead More

METCON 20 min EMOM 5 Jumping Pull-ups 5 BurpeesRead More