CFPC – CrossFit Warm-up Push/Pull (No Measure) 2 rounds: 200m row 10 burpees Squat Prep (No Measure) Reverse Tabata Air Squats Hold in bottom of squat on the :20 second portion Metcon Metcon (Time) 25-20-15-10-5 Overhead Squat (95/65#) 5-10-15-20-25 Pull-ups Metcon (No Measure) Not for time- 5 Rounds: 20 Sit-ups (weighted if possible) 15 Russian...Read More

METCON 8 Rounds: 250m Row 10 Front Squat (95/65#) Rest :90 sec  Read More

STRENGTH 10 min EMOM 2 reps, Squat Clean and Jerk 65-75% 1RM   METCON “Diane” 21-15-9 Deadlift (225/155#) Handstand Push-upsRead 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 Gymnastics Weighted Pull-ups (5-4-3-5-4-3) Rest 1 min btwn sets 5 reps@”60%” 4 reps@”70%” 3 reps@”80%” 5 reps@”70%” 4 reps@”80%” 3...Read More

METCON 7 min AMRAP 200m Run 10 Box jumps (24/20″) 50 Singles Rest 3 minutes 7 min AMRAP 15 Sit-ups 10 Push-ups 5 Power Clean (135/95#)Read More

CFPC – CrossFit Warm-up Full body warm-up (No Measure) 25 Jumping jacks 5 Inch worms with 3 push-ups 25 High knees 5 Burpees 25 Butt kicks 5 Slow toe touches and holds 25 High kicks 10 PVC Pass through 10 PVC Press and reach back 10 PVC Overhead squat Weightlifting Shoulder Press (8×3, 1 set...Read More

METCON 5 Rounds for time: 400m Run 12 Burpees 15 Wallballs (20/14#) 18 Lunge stepsRead More

STRENGTH 8×3 Shoulder Press, 1 set each :90 sec- AHAP METCON 3 Rounds for time: 400m Run 9 Push Press 15 Box Jumps (24/20″) 21 Front Squat (115/75#)Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 2 rounds: 15 Cal Row 15 Push-ups 15 Air squats 15 Heavy Russian swings 15 Sit-ups Weightlifting Deadlift (5-4-3-1-1-1-1-1, working to a new 1RM) Beginning with a moderate weight, build up to three, 1 rep attempts at a 1RM 5 reps @65% 4 reps @75% 3 reps @82%...Read More

METCON 15 Rounds for time: 5 Ring Rows 10 Push-ups 15 Air squats Core Complete in as few sets as possible, not for time: 100 Sit-ups 75 Russian Swings 50 Single Kb RDLRead More