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

METCON 3 rounds- 5 min AMRAP 50 Single unders 25 Russian Kb Swings (53/35#) 15 Jumping Pull-ups Rest 2 minutes Each round scored separatelyRead More

CFPC – CrossFit Warm-up 2 Rounds: 10 Calorie row :30 sec Squat hold (full depth, perfect form) 10 Box jumps 10 Wallballs PVC Stretches (No Measure) 10 each: 1) Pass-throughs+toe touch 2) Windmill- right and left 3) Torso twist 4) Snatch grip push press 5) Overhead squatThen; Practice SDHP with empty bar and proper mechanics...Read More

METCON 16 min AMRAP 30 Sit-ups 25 Kb swings (44/36#) 20 Lunge steps 15 Burpees 10 Goblet squatsRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) Shuttle jog down and back 2x Then; 3 rounds: 5 Burpees 7 Ring rows 9 Kettlebell swings (american) Then; 3 Empty bar High Hang power cleans 3 Hang power cleans 5 Full power cleans Weightlifting Power Clean+Hang Power clean x2 Every :90 seconds for 12 minutes (8 sets)...Read More

METCON 200m Row 10 Push press (95/65#) 400m Row 15 Push press 600m Row 20 Push press 800m row 25 Push press 1000m rowRead More

CFPC – Rowing Class (No Measure) 3x 100m (light pressure) with 1 min rest Metcon (Time) 1000m Time Trial Metcon (Distance) Stroke Pyramid 10-20-30-40-30-20-10 Row 10 strokes hard followed by 10 light strokes. Then row 20 strokes hard followed by 20 stokes light. 30-30, 40-40, 30-30, 20-20, 10-10.Read More

CFPC – CrossFit Warm-up (No Measure) 250m Row Leg swings- 10 each direction per leg Then; 3 rounds: 10 Close-grip kip swing 2 Wall walks -or- Inch worms+3 Push-ups 6 Hollow rock, roll into superman Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#22 min CAP Everyone can...Read More

METCON For time- 4 rounds: 400m Run 40 Air squats 400m Run 25 Sit-upsRead 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) KaraokeFollowed by; Front rack mobility...Read More