For time: 15 Dumbbell hang cleans 30 V-ups 30 box jumps 15 Forward rolls (somersault) 30 Dumbbell S2O 30 Squat jumps 15 thrusters 30 Ring rows 30 burpees 300′ Walking lungeRead More

CFPC – CrossFit Warm-up Everything Warm-up (No Measure) 3 rounds of 10 reps of: Spiderman Lunge (20 sec/side, 1 time) Overhead Squat with PVC Sit-ups Back-extensions or Supermans Pull-ups or Ring rows Hand Release Push-upsThen; Spend 12 min Practicing Muscle-up transitions from low rings. Use band assistance if necessary. Athletes may go from transition work...Read More

METCON 20 min EMOM, 5 rounds of 4 stations a) 8 Wallballs+4 Ring rows b) 12 Kettlebell swings c) 16 Lunge steps d) 20 Sit-upsRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) A) High knees 2x B) Butt kicks 2x A) Spiderman Lunge B) Inch Worms Leg swings (10 each direction) __________________ Reverse Squat TABATA 8 rounds: :20 sec Squat hold :10 sec Air squat Weightlifting Back Squat (5 sets of 4, heavier than last week) 1 set every 3...Read More

CFPC – CrossFit Metcon (Time) 5 rounds for time: 500m row 15 t2b 5 cleans 185 rest 5 min Metcon (AMRAP – Rounds and Reps) 7 min amrap ascending ladder: 2-4-6-8-10… Deadlifts 185 box jumps 24″ rest 5 min Metcon (AMRAP – Rounds and Reps) 5 min amrap 5 c2b 5 ring dipsRead More

Join us and enjoy the competition this Friday night at 7:15 PM for the following events: [youtube]https://www.youtube.com/watch?v=YonsiVLL_WM[/youtube] [youtube]https://www.youtube.com/watch?v=zHYj9Tap42E[/youtube] [youtube]https://www.youtube.com/watch?v=RpyXy_RQGD4[/youtube]Read More

METCON 18 min AMRAP: 2000m Row 150 Double unders/250 Singles 50 Box step-ups AMRAP Burpees with time remainingRead More

Announcements The CrossFit Liftoff event is this Friday @7:15PM! Sign-up at games.crossfit.com to compete against yourself and friends or come watch and support! CFPC – CrossFit Warm-up 2 Rounds: 50 Double unders or 75 singles 10 Wall therapy squats 10 C2B, 10 Pull-ups or 10 Ring rows Burgener Warm-up and skill transfer with PVC ->...Read More

METCON 20 min AMRAP 50′ Walking lunge 15 Sit-ups 10 Dumbell shoulder press 50′ Bear crawl 15 Kettlebell swings 10 Ring rowsRead More

Announcements The CrossFit Liftoff event is this Friday @7:15PM! Sign-up at games.crossfit.com to compete against yourself and friends or come watch and support! CFPC – CrossFit Warm-up Warm-up (No Measure) 400m jog Down and Backs Walking lunge 5 inch worms Duck walk Reverse duck walk __________________ 10 Bird dogs per side 10 Barbell thrusters Metcon...Read More