CFPC – CFPC Weightlifting Weightlifting Snatch (5×2 (65-75% 1RM)) Snatch Pull (3×3 (100% Snatch 1RM)) Front Squat (3×3 (75-85% 1RM))Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) Lunge stretch down 5 Inch worms back High skips down Butt kicks back High kick+Toe touch down Spiderman lunge back 10 leg swings each direction 2 Rounds: 10 Push-ups 5 Barbell RDLs 5 Barbell Sumo deadlift 5 Barbell High rows/pulls 5 PVC Pass through 10 Ring rows Weightlifting...Read More

METCON Calorie Ladder Every :30 seconds row 1 additional calorie than the segment previous until failure. Rest 3 minutes and begin again at 1 calorie. Record round number completed for both sets. Rest 5 min “Annie” 50-40-30-20-10 Double unders Sit-upsRead More