METCON 5 Rounds, each round for reps: 1 min Row (cal) Rest :30 sec 1 min Burpees Rest :30 sec 1 min V-ups Rest :30 sec 1 min Lunge steps w/ medball (20/14#) Rest :30 secRead 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 (3 sets of 3 @95%, 1 set / 3 min) Metcon Metcon (AMRAP – Rounds) 20 min EMOM a) 4 Clean and Jerk (165/105#) b) 8 Burpee box jump overs (24/20″)...Read More

METCON 8 min AMRAP 15 Russian swings (53/35#) 10 V-ups 5 Goblet Squat (kb) Rest 5 min 5 Rounds for time: 300m Row 12 Burpees over rowerRead More

CFPC – CrossFit Warm-up Seven Warm-up (No Measure) 2 rounds: 200m row 20 Jumping jacks 5 Pull-ups *or* 8 Ring rows 10 Push-ups 15 Squats Weightlifting Back Squat (6 sets of 2 @80% 1RM, 1 set/2 min) Metcon Metcon (AMRAP – Rounds and Reps) 8 min AMRAP 6 Hang Squat clean (115/75#) 9 Box jumps...Read More

METCON “Nancy” 5 Rounds for time: 400m Run 15 Overhead Squat (95/65#)Read More

CFPC – CrossFit Warm-up (No Measure) 2 Rounds: 200m Row 10 Push-ups 10 Sit-ups 10 Leg swings (frwd/back, left/right) 10 Empty bar push press 5 Empty bar shoulder press Skill A: Handstand Walk (Spend 10 min to find max distance attempt) -OR- B: Metcon (AMRAP – Rounds) Every 2 min for 10 min (5 sets):...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 Halting Clean Deadlift (10 min...Read More

METCON “Rahoi” 12-Minute AMRAP of: 12 Box Jumps, 24″ 6 Thrusters, 95# 6 Bar Facing BurpeesRead 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 Weightlifting Back Squat (4...Read More

Announcements MEMORIAL DAY SCHEDULE Saturday, 5/23: 9:00am and 10:30am “MURPH” Monday, 5/25: CLOSED Enjoy the holiday! Jog, burpee, go for a swim! 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-...Read More