CFPC – CrossFit Warm-up Warm-up (No Measure) 10 min “AMRAP” (QUALITY) :30 sec Handstand hold, wall facing (or, narrow grip barbell overhead) 10 Air squats @33X1 Tempo 5 Spiderman lunge/side w/ 3 sec hold 15 V-ups :45 sec plank hold 10 PVC Pass throughs Metcon Metcon (AMRAP – Reps) 6 min AMRAP 10 Deadlift (275/185#)...Read More

METCON 6 Rounds: 10 Burpees over the rower 15 Calorie Row Rest 2 minutesRead More

CFPC – CrossFit Warm-up Seven Warm-up (No Measure) 2 rounds: 200m row 20 Jumping jacks 5 Pull-ups *or* 8 Ring rows 10 Push-ups 15 Squats Gymnastics (No Measure) *WEEK 5 of 6* 15 min to complete work at your skill level: Level 1- “Unable to perform 1 unassisted Pull-up” Complete: 3×8-12 Banded Pull-ups, reduce assistance...Read More

METCON 30 Box jumps (24/20″) 30 Lunge steps 15 Pull-ups 30 Wallballs (20/14#) 30 Lunge steps 15 Pull-ups 30 V-ups 30 Lunge steps 15 Pull-upsRead More

CFPC – CrossFit Warm-up (No Measure) 15 Calorie Row (70% power) 15 HR Push-ups 15 Sit-ups 12 Calorie Row (80% power) 12 HR Push-ups 15 Sit-ups 9 Calorie Row (90%+ power) 9 HR Push-ups 15 Sit-ups Gymnastics (No Measure) 15 min to complete work at your skill level: Level 1- “Unable to perform 1 unassisted...Read More

METCON 200m Run 10 Burpees 10 Calorie Row 400m Run 20 Burpees 20 Calorie Row 600m Run 30 Burpees 30 Calorie Row 400m Run 20 Burpees 20 Calorie Row 200m Run 10 Burpees 10 Calorie RowRead 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 Halting Clean Deadlift (Pause for 2 seconds above knee each rep) Deadlift executed with clean grip, pause above knee10 sets of...Read More

METCON 8 min AMRAP 10 Kettlebell swings (53/35#) 10 Box jumps (24/20″) Rest 3 minutes 8 min AMRAP 6 Toes to bar 9 Wall balls (20/14#) 12 Lunge stepsRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 Rounds for quality: 25 Double unders 3 Wall walks 15 Kettlebell swings (full) 8 Ring Rows, as deep as possible Gymnastics (No Measure) 15 min to complete work at your skill level: Level 1- “Unable to perform 1 unassisted Pull-up” A) 5×3 Pull-ups negatives- jump or step...Read More

METCON 30-25-20-15 Calorie Row Sit-ups Push-upsRead More