METCON For time: 50 Calorie Row 40 Hollow Rocks 30 Power Clean (light) 20 Burpees over the rower 10 Push pressRead More

Announcements Gymnastics Seminar Saturday, (10/31) 5 hours of skills and progressions to help you succeed with pull-ups, handstand push-ups, muscle-ups, pistols etc. Sign-up now before its too late! 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...Read More

METCON 24 min AMRAP 10 Pull-ups 15 Wallballs 20 Lunge steps 25 Double unders *Every 3 minutes perform a 200m Run. Begin the 24 min with a 200m run.Read More