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 Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER...Read More

METCON “CrossFit Games Open 15.3 Scaled” 14-Minute AMRAP: 50 Wall-Ball Shots, 20# / 10#, 9′ 200 Single-UndersRead 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 Gymnastics (No Measure) *WEEK 4 of 6* 15 min to complete work at your skill level: Level 1- “Unable to...Read More

Announcements WOD and Wine Friday evening at 7:30PM! Join us for a fun workout, pizza and BYOW or BYOB. Sign-up with number attending at the front desk! CFPC – CrossFit Warm-up 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...Read More

METCON 21-5-9 Goblet Squat (53/44#) Box jumps (24/20″) Push-ups Rest 5 minutes Then; 3 Rounds, each for time: 400m Sprint Rest 2 minutes between effortsRead More

Announcements WOD and Wine Friday evening at 7:30PM! Join us for a fun workout, pizza and BYOW or BYOB. Sign-up with number attending at the front desk! CFPC – CrossFit Warm-up (No Measure) 3 Rounds, for quality: :30 sec Wall squat hold 10 Push-ups 10 Close grip kipp swing 10 Calorie Row Weightlifting Back Squat...Read More

Announcements WOD and Wine Friday evening at 7:30PM! Join us for a fun workout, pizza and BYOW or BYOB. Sign-up with number attending at the front desk! 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...Read More

METCON 16 min AMRAP 10 Ring rows 15 Medball cleans (20/14#) 20 Lunge steps w/ dual KBs (35/26#) 25 Double unders (50 singles)Read More

Announcements WOD and Wine Friday evening at 7:30PM! Join us for a fun workout, pizza and BYOW or BYOB. Sign-up with number attending at the front desk! CFPC – CrossFit Warm-up (No Measure) 2 rounds: 10 Squat jumps 15 Heavy russian swings 10 Kb SDHP 10 PVC Pass throughs Then; with an empty barbell, perform:...Read More

Announcements WOD and Wine Friday evening at 7:30PM! Join us for a fun workout, pizza and BYOW or BYOB. Sign-up with number attending at the front desk! 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)...Read More