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 Lift/Squat/Jump (No Measure) A) High knees 2x B) Butt kicks 2x A) Spiderman Lunge B) Broad Jumps Leg swings (10 each direction) Accumulate 40 heavy Russian Swings 20 Sit-ups...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
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 Warm-up (No Measure) 3 rounds: 5 Press and back (BAR) 10 Close-grip kip swing 10 Cat/Cow with 3 sec hold :20 sec Superman Hold :45 sec Handstand, or, Bar...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 Metcon (3 Rounds for time) 3 rounds, each for time: 20 Deadlift (155/105#) 200m Run 20 Toes to bar...Read More
