CFPC – CrossFit Warm-up Warm-up (No Measure) 3 min Row, 70% 3 min Goblet squat hold 2 min box edge shoulder stretch 10 Barbell shoulder press- practice bar path- STAY CLOSE and elbows in front 10 Wall therapy squats- SLOW 10 Tempo Barbell Deadlift- SLOW and reinforce positions. Pause and assess. Weightlifting The CrossFit Total...Read More

METCON 16.5 Scaled 21-18-15-12-9-6-3 Thrusters (65/45#) Bar facing burpeesRead More

CFPC – CrossFit Warm-up Lift/Squat/Jump (No Measure) A) High knees 2x B) Butt kicks 2x A) Spiderman Lunge B) Broad Jumps Leg swings (10 each direction) Accumulate 40 heavy Russian Swings 20 Sit-upsAt workout pace: 6 Thrusters 6 Bar facing burpees 3 Thrusters 3 Bar facing burpees Warm-up (No Measure) 2 min Pigeon (banded) per...Read More

METCON 24 min EMOM a) :30 sec Row b) 8 Burpee box jump oversRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) 5 min row, :45 sec @65%, :15 sec @85%+ 3 minutes in Goblet squat 10 PVC Overhead squats 10 PVC Pass through+toe touch :30-:45 sec Handstand hold :45 sec Spiderman lunge/side :90 sec Banded lat stretch/side :90 sec Elbow in band stretch/side With Barbell, 2 rounds: 5 Snatch...Read More

METCON 4 Rounds, each for time: 800m Max effort run Rest 4 minutes between efforts   Upon completion, perform Core Work for the dayRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) 400m Jog Down and Backs 1a) High Knees 1b) Butt kickers 2a) Walking lunge stretch 2b) High kicks + Toe touch 3) Side shuffle 4) Karaoke 5) High skips 6a) Burpee broad jumps 6b) Spiderman lunge Perform 2 “Build-ups” before begginning 100m Sprints: Start at about 60% pace...Read More

METCON 8 min AMRAP 15 Wallballs 12 Lunge steps 9 Box jumps Rest 5 minutes 8 min AMRAP 50 Singles 10 Pull-ups 10 Push-ups Rest 5 minutes 8 min AMRAP 15 Sit-ups 15 Kettlebell swings 15 Air squatsRead More

CFPC – CrossFit Warm-up (No Measure) 3 Rounds: 1:00 min Row, building in intensity 10 Burpees :30-:45 sec handstand hold 15 Hollow rocks or sit-ups 10 Ring rows or 8 strict Pull-ups Metcon Metcon (AMRAP – Rounds and Reps) 8 min AMRAP 15 Calorie Row 12 Burpees 9 Box jumps (moderate to high) Rest 5...Read More

CFPC – CrossFit Warm-up Down and Backs Lunge down, w/ side stretch 5 inch-worms with 3 pushups High kicks+toe touch Bear crawl Couch stretch- 2 min per side Spiderman lunge w/ shoulder variation- 2 min per side Barbell Basics (No Measure) With a barbell, perform (PVC for beginners); 2 rounds: 5 Deadlift w/ Pause at...Read More