METCON 15 min AMRAP 100 Single unders 15 Hang snatch 15 Dumbbell deadliftsRead More

CFPC – CrossFit Warm-up (No Measure) Spiderman lunge right, spiderman lunge left, pigeon right, pigeon left x3, hold each position 10 sec Then; Downward dog :10 sec, Puppy dog :20 sec, x3 PVC Burgener Warm-up 1) Down and Finish 2) Elbows high and outside 3) Muscle snatch 4) Snatch drops 5) Full snatch Weightlifting 3-Position...Read More

METCON GAME DAY! 30 min AMRAP Complete stations for varying point rewards. Each of the 7 stations may be completed 0-1 times each round. Once you have completed the desired stations for that round, complete a 400m run and then you may begin another round. Accumulate as many points as possible in the 30 minutes.Read More

Announcements We will be having a movie watching party Friday the 11th! We are renting the “Froning Film” highlighting the Fittest Man in history, Rich Froning, and his training to-date. Please join us at 7:15pm and bring your favorite snacks and drinks! CFPC – CrossFit Warm-up (No Measure) Row 3 minutes 12-20 Push-ups Accumulate 30...Read More

METCON For time: 20 Lunge steps 30 Burpees to plate 20 Lunge steps 30 Slam ball over the shoulder 20 Lunge steps 60 Double unders/ 120 Singles 20 Lunge steps 30 Dumbbell snatch (15 per arm) 20 Lunge stepsRead More

Announcements We will be having a movie watching party Friday the 11th! We are renting the “Froning Film” highlighting the Fittest Man in history, Rich Froning, and his training to-date. Please join us at 7:15pm and bring your favorite snacks and drinks! CFPC – CrossFit Warm-up Warm-up (No Measure) 400m Run DOWN and BACK 1)...Read More

METCON 30 min EMOM a) 8 Ring rows b) 15 Sit-ups c) 15 WallballsRead 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-ups Metcon Metcon (5 Rounds for reps) 10 min EMOM Even- :20 sec Row for AVG Watts Odd- :30 sec max...Read More

METCON For time: 400m Run 60 Double unders 30 Kettlebell swings 500m Row 30 Kettlebell swings 60 Double unders 400m RunRead More