METCON 5k Run for time 13 laps, 3.2 miles. Scale according to current endurance ability. Push your limits, but don’t go overboard. Walk if necessary. 45 min CAP.  Read More

CFPC – CrossFit Warm-up 400m Jog 10 Ring rows 100′ Single arm KB overhead walk R-arm 100′ Single arm KB overhead walk L-arm 10 Ring rows 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...Read More