CFPC – CrossFit Gymnastics (No Measure) 15 min to complete work at your skill level: LAST DAY! We will re-test Monday! Level 1- “Unable to perform 1 unassisted Pull-up” A) 4 min EMOM: 4-6 Banded, strict Pull-ups. Reduce assistance if 6 reps completed. B) 3 sets of max time active hang from bar with 1:00...Read More

METCON For time: 50 Air squats 40 Sit-ups 30 Kettlebell swings (44/26#) 40 Air Squats 30 Sit-ups 20 Kettlebell swings 30 Airsquats 20 Sit-ups 10 Kettlebell swingsRead 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 Weightlifting Every :90 sec...Read More

METCON 5 rounds: 200m Run 20 Wallballs (20/14#) 10 Pull-upsRead More

CFPC – CrossFit Gymnastics Warm-up: 2 rounds- 10 Ring rows 10 PVC Pass throughs (No Measure) Level 1- “Unable to perform 1 unassisted Pull-up” A) 5×3 5-sec Pull-up negatives- jump or step off a box with chin over bar and lower down to full hang as slowly as possible. If you need to, use a...Read More

SKILL Turkish Get-ups Complete 30 reps total, increase in weight as desired. Beginners-> abmat//medball Intermediate-> Kettlebell Advanced-> Barbell METCON Work for :20 sec, rest :10 sec Complete 4 Rounds, switch movements every :20/:10 cycle. (8 min total) a) Box jumps (24/20″) b) Sit-ups c) Burpees d) Russian swings (70/44#) *Record total repsRead More