CFPC – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 2 min Row :30-45 sec HS hold or Barbell OH 10 Shoulder press (bar path!) 5 Wall therapy squats SLOW :30 Spiderman Lunge each leg Weightlifting 5 sets of 3 Shoulder press @70%+ 1 set every 2 minutes Followed by; 6 Sets of Back squat: 6@60%...Read More

METCON 4-Minute AMRAP + Bonus Time of: 25 Hanging Knee Raises 50 Single Unders Squat Cleans* *Round 1 – 15 @ 95# / 55# *Round 2 – 13 @ 115# / 75# *Round 3 – 11 @ 135# / 95# *Round 4 – 9 @ 155# / 115# *Round 5 – 7 @ 185# /...Read More

CFPC – CrossFit Warm-up (No Measure) 20 Jump squats 10 Tempo PVC Deadlifts 10 PVC Pass through+toe touch 10 Leg swings each direction 40 Double unders or 80 Singles 6 min “AMRAP” 10 Heavy Russian swings 8 Goblet Squat 6 V-ups, or Sit-ups Spend 15 minutes working up on Squat Cleans: Perform 3-5 singles on...Read More

CFPC – TRX/Yoga Metcon (Time) 1min Row 1min Slam Ball 1min TRX Squat + Squat Jump (M) 1min TRX Pull + Twist (M) 30sec TRX Jumping Split Squats 1min TRX Wide Row + Curl + Y Row 1min Jump Rope 1min Turkish Get Up 1min TRX Chest Press + Fly (L) 30sec TRX Superman Press...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 min Row, 70-80% pace 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) High skips 6) Pivot squats Metcon A) METCON or B) ROMWOD Metcon...Read More

METCON 50 Air squats 25 KB Swings 40 Air Squats 20 KB Swings 30 Air Squats 15 KB Swings 20 Air Squats 10 KB Swings 10 Air Squats CORE WORK Accumulate 3 min plank on hands Each break perform: 30 Bicycles 20 Russian twistRead More

CFPC – CrossFit Warm-up (No Measure) 5 Minute row :45 sec easy, :15 sec hard ___________________ Lateral squat walk down and back Pigeon stretch, 1 min each side Spiderman Lunge, :90 sec each side Couch stretch, 1 min each side Ankle stretch, :45 sec per side Weightlifting Back Squat (6-6-4-4-2-2-2, 1 set every 3 minutes)...Read More

METCON 15 min AMRAP 100 Singles 30 Calorie Row 20 Barbell Push pressRead More