METCON 3 Rounds: 5 min AMRAP 10 Burpees 50 Singles 25 Wallballs (20/14#) Rest 2 min Pick up where you left offRead More

CFPC – CrossFit Warm-up (No Measure) 3 rounds: 5 Press and backs (barbell) 6 Kb turkish get-ups 10 Wallballs 10 Cal Row Weightlifting Push Press, 8 sets. 1 set every :90 sec Sets 1-2; 5 reps @65% Sets 3-4; 4 reps @75% Set 5; 3 reps @80% Set 6; 2 reps @85% Set 7; 1...Read More

METCON 5 Rounds: 15 Box jumps (24/20″) 10 Push-ups 10 Ring RowsRead More

CFPC – CrossFit Warm-up (No Measure) 2 rounds: 10 Goblet squats w/ Plate 10 Side lunge stretch reps per side 10 1-legged squat/side (foot on bench) 5 1-legged airplanes w/ rotation per side Weightlifting Deadlift 1 set every 2 minutes: Touch and go reps 8 reps @65% 5 reps @75% 5 reps @75% 3 reps...Read More

METCON 5 sets, each for distance: 3:00 min Row for Meters 1:30 RestRead More

CFPC – CrossFit Warm-up (No Measure) 3 Rounds: 10 Kb Goblet squats :45 sec Plank hold on forearms 10 PVC Pass Throughs KB “Waiters walk” down and back (hold handle and kb rests on forearm, keep shoulder externally rotated) Weightlifting 12 min running clock, 1 set/ 2 min 3×6 Back squats @75-80% Immediately followed by;...Read More

METCON 30 min EMOM, 3 stations/10 rounds: A) 10 Slamball throw downs (40/20#) B) 10 Sumo Deadlift High-pull (75/55#) C) 10 V-upsRead 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 Weightlifting 6 sets of 3 Deadlift Touch and Go (TnG) Deadlift (6 sets of 3 (1 set/ 2 min) @80-85% TnG) Metcon...Read More

CFPC – Rowing Class (No Measure) Pause Drill 500 m Row (sprint start + 10 regular strokes) Metcon (Time) 1000m with partner using sprinter start walk 200 m Empty TankRead More

METCON 16 min AMRAP 8 Jumping pull-ups 10 Burpees 12 OH Wallball Lunge steps (20/14#)Read More