METCON 5 rounds: 4 minutes- 20 Wallballs (16/12#) 20 Lunges :30 sec Row Rest remaining time and begin next round @4, 8, 12, and 16 Score= Distance rowed each roundRead 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 Weightlifting Back Squat @0:00- 5 reps @70% @2:00- 4 reps @75% @4:00- 3 reps @80% @6:00- 2 reps @85% @8:00-...Read More

CFPC – Skills Class Warm-up (No Measure) 10 Shoulder press 10 Pike Push-ups Waiters walk down and back (switch sides) A) Extend body completely – Shoulder shrugs B) Hold plate high overhead C) Bear walk D) 45 degree wall hold (tight core, fully extended) Skill B: (No Measure) E) Wall hold, facing + shoulder taps...Read More