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

METCON 20 min AMRAP 50 Single unders 40 Sit-ups 30 Burpees 20 Box jumps (24/20″) 10 Pull-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 18 minutes to complete- 6 Rounds: a) Back squat, 6-6-4-4-2-2 Rest :45 sec b) RDL’s, 5-5-5-5-5-5 Rest 1:15 Proper mechanics are...Read More

METCON “Helen” 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Rest, then perform: 3 rounds: 20 Sit-ups 20 Russian twist 15 Straight leg deadlifts (light weight)Read More

CFPC – CrossFit Warm-up (No Measure) 3 Rounds, for quality: :30 sec Plank hold on rings (3″ off floor) Waiters walk R-arm 100′ Waiters walk L-arm 100′ 10 Wall therapy Squats (arms OH) 250m Row Gymnastics Pull-ups (Perform a set of max kipping pull-ups) Metcon Metcon (3 Rounds for reps) 3 rounds, for total reps:...Read More

METCON “Pushin’ and Pullin'” For time: 100 Hand-release Push-ups 100 Calorie Row *feet/knees on plate for HRPU (45/25#) *Partition reps as desired.Read More

CFPC – CrossFit Warm-up “The Other Total” Warm-up, move to barbell and increase until you reach a “heavy load”. Perform 3 attempts for today’s “Heavy Single” before moving on to begin again on the next barbell movement. Warm-up (No Measure) Prior to Clean- BURGENER WARM-UP: w/ PVC pipe 1. Down and “Finish” 2. Elbows High...Read More

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 Wood (Time) 5...Read More

August’ cause for the month was providing bricks to help build schools in impoverished regionals of the world. Together, Sweat Angels participants provided over 44,000 bricks! Every check-in makes a difference, don’t forget each time you’re at the gym to check-in on Facebook for the month’s cause!   CFPC Facebook PageRead More

METCON “Dirty Thirty” For Time: 30 Box jumps, 24″ 30 Jumping pull-ups 30 Kettlebell swings, 1 pood 30 steps Walking Lunge 30 Knees to elbows 30 Push press, 45# 30 Back extensions 30 Wall ball shots, 20# 30 Burpees 30 Double undersRead More