METCON 25-20-15-10 Wallballs Kettlebell swings Rest 5 min 25-20-15-10 V-ups Calorie RowRead More

METCON For time: 8 Rounds: 200m Run 10 Slam balls 5 Snatch (light) Rest 1 minRead More

Announcements Please RSVP for our 2nd Anniversary Party by the 10th to “[email protected]” w/ number planning to attend and bowl! We will be providing the lanes and pizza! CFPC – CrossFit Warm-up (No Measure) Row for 5 minutes; :50 sec easy pace :10 sec Sprint Then; 4 Rounds: 10 Kettlebell swings 10 Sit-ups 3 Snatch...Read More

METCON For total reps: 5 min Row (cal) 4 min Box jump overs 3 min KBS 2 min Burpees 1 min Push press (light)Read More

Announcements Please RSVP for our 2nd Anniversary Party by the 10th to “[email protected]” w/ number planning to attend and bowl! We will be providing the lanes and pizza! CFPC – CrossFit Warm-up PVC Stretches (No Measure) 10 each: 1) Pass-throughs+toe touch 2) Windmill- right and left 3) Torso twist 4) Snatch grip push press 5)...Read More

METCON 4 Rounds for time: 20 Deadlifts 12 Front squats 100 Single unders 20 Hollow rocksRead More

Announcements Please RSVP for our 2nd Anniversary Party by the 10th to “[email protected]” w/ number planning to attend and bowl! We will be providing the lanes and pizza! CFPC – CrossFit Warm-up Warm-up (No Measure) A) High knees 2x B) Butt kicks 2x A) Spiderman Lunge B) High kicks Leg swings (10 each direction) 10...Read More

METCON 16 min AMRAP 20 Kettbell swings 20 Push-ups 20 Dummbell lunge stepsRead More

CFPC – CrossFit Warm-up (No Measure) 20 min “AMRAP”-70% effort 2 min Row 9 Push ups 12 Dumbbell weighted step ups 15 Heavy russian swings 15 Banded face pulls 18 Sit-ups 10 PVC Overhead squats Metcon Metcon (AMRAP – Reps) 16 min AMRAP 20 Pull-ups 20 Burpees 20 Sumo Deadlift High-pulls Light weight. Perform pull-ups...Read More

METCON 4 Rounds for time: 500m Row 20 Sit-ups 20 Thrusters (light) 20 Jumping pull-upsRead More