METCON 12 Days of Christmas- LeanFit version 1 Burpee Box jump 2 Front rack lunges 3 HR Push-ups 4 V-ups 5 Jumping Pull-ups 6 Air squats 7 Kettlebell swings 8 Push press 9 Sit-ups 10 Wallballs 11 Deadlifts 12 Russian twists All barbell movements should use the same weight. No more than 115/75#, scale appropriately.Read 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-upsSpend 10 min setting up and warming up specific movements. Metcon 35 min CAP 12 Days of Christmas (Time) 1 Snatch...Read More

METCON Every 5 minutes for 25 min: Row 500m Record average time.Read More

CFPC – CrossFit Weekend Homework: GO SEE STAR WARS EPISODE VII !!! Alternatively, do 1,000 Burpees. You choose… may the force be with you! Warm-up Warm-up (No Measure) 50 Jumping jacks 40 Double unders, or attempts 30 Squat jumps 20 Lunge steps 10 Burpees Weightlifting Back Squat 3 reps every 2 min for 10 min...Read More

METCON 4 Rounds: 15 Box jumps 20 Deadlift (light) 25 Sit-ups 30 Weighted lungesRead More

CFPC – CrossFit Warm-up (No Measure) 3 rounds: :30 sec HS hold 8 Over and back press 10 Overhead squats 15 Push-ups 50′ Waiters walk each arm Weightlifting Shoulder Press (3 x 10 AHAP, Rest 2 min btwn sets ) Metcon Metcon (Time) 2-4-6-8-10-8-6-4-2 Unbroken Toes to bar 4-8-12-16-20-16-12-8-4 Kettlebell swingsRead More

METCON 3 min AMRAP Burpees to 6″ target Rest 5 min 21-15-9 Kettlebell swings Push-ups Rest 5 min 3 min Row max distanceRead 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 1+1/4 Front Squat (10 min EMOM- 1 PERFECT rep, AHAP) Squat to full depth, rise ~6″, return to the bottom and...Read More

METCON 15 min AMRAP 15 Thrusters 200m Run 15 Toes to bar, or v-ups w/ PVC 200m Run CORE 12 min “AMRAP”, quality first 20-30 Medball russian twists 15-25 Medball Sit-ups to wall touch, ball overhead at all times 10-20 Hollow Rocks 10 Good mornings, light and slow  Read More

CFPC – CrossFit Warm-up (No Measure) 400m Jog 10 min “AMRAP”, quality :15 sec Hollow hold 10 Toe touch + press the sky 16 Lunge steps 10 PVC Pass through 12 Banded Face pulls Metcon Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 8 Dumbbell box step-overs, 20″ or lower 200m Row 12 Pull-ups...Read More