#WellnessWednesday We wanted to take a minute to educate you on why we recommend SFH protein if you are going to be using a protein shake, either for pre, or post workout or for a meal replacement. SFH says it best themselves on their website under Transparency: http://www.sfh.com/education/transparency. One of the goal at CFPC is to...Read More

METCON 4 Rounds: 400m Run 15 Overhead squats 15 Pull-upsRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) DOWN and BACK 1) High knees 2) Butt kickers 3a) Lunge stretch- 3 sec hold 3b) 5 Inch worms- 3 pushups 4a) High kick march 4b) Spiderman- lunge and hold 5) Side shuffle (stay low) 6) Karaoke PVC Stretches (No Measure) 10 each: 1) Pass-throughs+toe touch 2) Windmill-...Read More

METCON 25 min AMRAP 20 Step-ups 25 Wallballs 30 Double unders/60 Singles 200m Run Rest 2 minRead More

CFPC – TRX/Yoga Metcon (AMRAP – Rounds and Reps) TRX Squat + Jump 20 (M) Lunges 1x Mid Row + Y Row 20 (M) Double Hand Twist 10 (M) Warrior 3 10 (M) 10 WallBalls 20 Situps Front Squat 15 (L) Chest Press (L) Plank Hold 30 secRead 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 Weightlifting 1 set every 2 min for 20 min: 3 sets- Power clean x2, 65-80% 4 sets- Power clean x1,...Read More

To celebrate the upcoming 2016 CrossFit Open, we have designed and will be placing an order for shirts! Included below is the design we will be ordering, along with a Women’s Tank version with the same color and design. Please contact us at: [email protected] to make a pre-order for $22, or you can get yours at...Read More

METCON For time: 1000m Row Rest 5 min 3 Rounds: 30 Russian Kettlebell swings 30 Sit-upsRead More

CFPC – CrossFit BENCHMARK WEEK! We will be performing benchmark workouts and lifts each day this week. Do your best, we would love to see some new PRs! Warm-up Warm-up (No Measure) Reverse Squat TABATA 8 rounds: :20 sec Squat hold :10 sec Air squat 10 PVC Pass throughs Box edge shoulder stretch, 1 min...Read More

METCON For time: 10 Turkish get-ups 20 Box jumps 30 Calorie row 40 Jumping pull-ups 50 Sit-ups 60 Double unders/120 singlesRead More