CFPC – CrossFit Warm-up (No Measure) 3 Rounds: :30 sec Handstand hold 10 Banded Good mornings 3 Hang clean+ :10 sec pause in squat, empty barbell 15 Kettlebell swings Circle up: Run through complex several times w/ PVC and address any issues. Weightlifting A1: Hang Clean A2: Front Squat A3: Split Jerk Metcon Metcon (Time)...Read More

METCON “Cindy” 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsRead More

CFPC – CrossFit Practice makes permanent. Warm-up (No Measure) TABATA Row TABATA Burpees Begin on either, complete 8 rounds, then switch movements immediately Metcon Athletes will have an option between performing a 20 min “Cindy” AMRAP, or, a 20 min “Mary” AMRAP. Scale as necessary (jumping pull-ups or ring rows, box edge push-ups, 1 abmat...Read More

METCON “Annie” 50-40-30-20-10 Double unders Sit-ups Rest 5 min 6 Rounds, for calories: 1 min Row 1 min RestRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 10 Barbell over and back presses :30 sec Handstand hold or plate OH hold 12 Spiderman lunges 10 Back rack step-ups (empty bar) Circle up Practice split jerk w/ PVC, coach assess and correct. Weightlifting Behind The Neck Jerk (1 rep ever 2 min for 20...Read More

METCON “Hope for Kenya” 12-Minute AMRAP of: 50 Squats 30 Push-ups 15 Pull-upsRead More

CFPC – CrossFit Warm-up (No Measure) 2 Rounds: 1 min Row 1 min Step-ups 1 min Jump rope 1 min Burpees 3 Position Power clean w/ 2 sec hold each position. -High Hang -Mid thigh -Below knee Perform with PVC on coaches command. 5-7 Times through complex Metcon Metcon (AMRAP – Rounds and Reps) 12...Read More

METCON 20 min AMRAP 8 Toes to bar 10 Burpees over the bar 12 Deadlift 250m RowRead More

CFPC – CrossFit Warm-up Accumulate 30 Banded face-pulls 15 Band Pass Through+toe touch 10 SLOW Wall therapy squats Perform Burgener warm-up with barbell. Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1....Read More

METCON 5 Rounds, each for time: 12 Dumbbell hang squat clean 24 Wallballs 36 Double unders/ 72 Singles Rest 2 minRead More