METCON For time: 800m Row 40 Wallballs 40 Sit-ups 800m Row 40 Lunge steps 40 Push-upsRead 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 Warm-up (No Measure) 3 min Row, 70-80% effort 3 rounds: 5 Russian baby 5 Barbell Good mornings...Read More

METCON For time: 40 Box jumps 50 Wallballs 60 Kettlebell swings 50 Wallballs 40 Box jumpsRead 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 Down and Backs (No Measure) 200m Run or 250m Row DOWN and BACK 1) High knees 2)...Read More

METCON 11 min AMRAP 50 Air Squats 800m Run AMRAP 15 Sit-ups + 15 KB swings Rest 5 min 11 min AMRAP 40 Burpees 800m Run AMRAP Thrusters (95/65#)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 Warm-up (No Measure) Molbility/Rolling before class! 5 min Row Minutes 0-2, 65% effort Minutes 2-4, 75% effort...Read More

METCON 25 min AMRAP 400m Run 40 Double unders 20 Push-ups 40 Walking LungesRead 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 Everything Warm-up (No Measure) 3 rounds of 10 reps of: Spiderman Lunge (20 sec/side, 1 time) Overhead...Read More

METCON “Fight Gone Bad” 3 Rounds, for reps: 1 minute Wallballs (20/14#) 1 minute Sumo Deadlift High pulls (75/55#) 1 minute Box jumps (20″) 1 minute Push press (75/55#) 1 minute Row (calories) 1 minute Rest Followed by; 2 Sets: 400m Run Rest 3 minutes between attemptsRead More

CFPC – TRX/Yoga Metcon Metcon (AMRAP – Rounds and Reps) RepeatRead More