METCON 3 rounds, for time: 100 Singles 30 Kettlebell swings (44/26#) 200m Run CORE Not for time: Accumulate 100 Sit-ups Accumulate 100 Weighted Russian twist Accumulate 2:00 of hanging from Pull-up bar with knees at 90 degreesRead More

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 Metcon Metcon (Time) 3 rounds, for time: 50 Double unders 30 Kettlebell swings (53/35#) 20 Calorie Row Cool Down (No Measure) Not...Read More

CFPC – Rowing ClassRead More

METCON “Chelsea” Every minute on the minute for 30 minutes: 5 Pull-ups 10 Push-ups 15 Squats AMRAP – Rounds and RepsRead More