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 (No Measure) 250m Row 10 Burpees 10 KB Sumo deadlift high-pulls 10 PVC Pass throughs 10 PVC Overhead squats 10 Ring rows 10...Read More

METCON “Cindy XXX” Complete as much as possible in 20 minutes of: 10 Pull-ups 20 Push-ups 30 Squats 15 Pull-ups 30 Push-ups 45 Squats 20 Pull-ups 40 Push-ups 60 Squats 25 Pull-ups 50 Push-ups 75 Squats 30 Pull-ups 60 Push-ups 90 SquatsRead 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 (No Measure) 100′ Waiter walk with KB and external rotation :30 sec Spiderman Lunge, 2x per side :45 sec Handstand hold, narrow stance...Read More

METCON For time: 3 Rounds: 800m Run 200m Farmers Carry 25 Push-upsRead 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 Squat/Core/Leg (No Measure) 2 rounds: 30 high-knees 15 air squats 20 jumping jacks 10 push-ups 200m row Weightlifting Metcon (Weight) 5 Rounds, not...Read More

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

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 (No Measure) 3 Rounds: 100′ Waiters walk per arm 12 “Heavy” KB Deadlift 9 Burpees 250m Row Gymnastics 6 sets, 1 every :90...Read More

METCON 18 min AMRAP 15 Kettlebell swings 15 Sit-ups 12 Push-ups 12 Ring Rows 9 Goblet squats 9 Burpee box jump oversRead More