METCON 5 min AMRAP Wallballs   Rest 5 min 10 min AMRAP Ladder (+3) 3 SDHP 3 Hand Release Push-ups 30 Double unders Begin with 3/3 SDHP and HRPU and add 3 reps to each every round. Always complete 30 double unders to finish the round.Read More

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

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) 3 min Row (70-80% effort) Banded hamstring stretch (90 sec per leg) 2 min Goblet squat hold Over the shoulder banded front rack stretch (:90 sec per arm) 3 Rounds: 10 lateral leg raises (lay on one side) :30-45 sec handstand hold 5 Tempo Front squats 5 Banded...Read More

METCON For time- 3 Rounds: 400m Run 15 Clean and jerks 10 Burpees 400m Run 20 Jumping pull-ups 10 BurpeesRead More

Announcements Our 6-week Weightlifting course will begin on Tuesday, April 19th. Please discuss with a coach class times and membership options during that time if you’re interested! Sign-up now! $120 for all 6 weeks. CFPC – TRX/Yoga Metcon Metcon (AMRAP – Rounds and Reps) RepeatRead More

Announcements Our 6-week Weightlifting course will begin on Tuesday, April 19th. Please discuss with a coach class times and membership options during that time if you’re interested! Sign-up now! $120 for all 6 weeks. CFPC – CFPC Weightlifting Warm-up Warm-up (No Measure) *Mobilility work prior to class* (prepare for squats and shoulder mob.) Snatch Barbell...Read More

Announcements Our 6-week Weightlifting course will begin on Tuesday, April 19th. Please discuss with a coach class times and membership options during that time if you’re interested! Sign-up now! $120 for all 6 weeks. CFPC – CrossFit Warm-up () Weightlifting Shoulder Press (6-5-4-ME) 1 set every 2 minutes: 6 reps @70%+ 5 reps @75%+ 4...Read More