CFPC – TRX/Yoga Metcon Metcon (AMRAP – Rounds and Reps) 200m Row 4x Farmers Walk 15 Slamballs TRX 20 Squat (M) 15 Box Jumps TRX 20 Mid Row +Curl + Y Row (M) 15 Burpees TRX 20 Twist + Reach (M) TRX 10 Warrior 3 (M) TRX 15 Chest Press + Fly (L) 2x Bear...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-ups Metcon Metcon (5 Rounds for time) 5 Rounds, each for time: 400m Row 20 Pull-ups 200m Run 40 Double unders...Read More

METCON 3 Rounds: 10 Shoulder Press 20 Back squat 30 Deadlift Aim for unbroken sets of shoulder press and back squat but break if necessary at any point. Multiple bars (weights) are allowed.Read More