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) Karaoke Metcon Elizabeth (Time) 21-15-9...Read More

METCON 14 min AMRAP 10 Burpees to 6″ target 10 Kettlebell Swings (44/26#) 20 Jumping jacks 35 SinglesRead More

CFPC – CrossFit Warm-up (No Measure) Down and Backs 1) Burpee+jog x2 2) High knees 3) Butt kicks 4a) 5 inch-worms w/ 3 push-ups 4b) High kick march 5a) Walking quad stretch 5b) Burpee+jog x2 Metcon Metcon (5 Rounds for time) 5 rounds, each for time: 750m Row Rest 3 minutes *Aim to achieve each...Read More

METCON For time: 4 rounds: 25 Wallballs (20/14#) 800m RunRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) 2 Rounds: 200m Jog 10 Slow Wall therapy squats 10 KB SDHP :30 sec Spiderman Lunge hold/side Then; BURGENER WARM-UP w/ barbell: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops Weightlifting Spend 15 min...Read More

METCON 5 rounds: 10 Power Clean (95/65#) 20 Sit-ups 30 Double unders 400m RunRead More

CFPC – CrossFit Warm-up (No Measure) 3 Rounds: 20 High knees Spiderman Lunge hold (30 sec/side) 15 Heavy Russian swings 5 Leg swings each direction per leg 5 Slow PVC Front squats Gymnastics Level 1- Perform 3 sets of Push-ups, max reps in :30 sec, :90 sec rest Level 2- Perform 3 sets of Ring...Read More

METCON 30 min EMOM 1 Box jump (24/20″) 2 Pull-ups (or ring rows) 4 Burpees 8 Air squats *If necessary, scale movements or reps to be completed around :45 seconds to leave :15 sec for rest. If you find yourself falling behind 2-3 minutes in a row, AMRAP the remaining time.Read More

CFPC – CrossFit Warm-up (No Measure) 2 Rounds: 200m Row – 85% Effort 10 Bird dog reps per side, controlled! 6 Single leg KB RDL per side Single leg balance, eyes closed – :30 sec per side Then; With PVC perform 8 PERFECT sets of: Push Press x2+ Split Jerk *Assess positioning in stance and...Read More

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