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-ups Weightlifting Deadlift (4 sets of 8, @70% 2 min rest btwn sets) Metcon Metcon (5 Rounds for time) Rx- (male/female) Pull a...Read More

METCON 24 min EMOM Odd- 5 Power clean+ 5 Front squat Even- 9 Bar Facing burpeesRead More

CFPC – CrossFit Warm-up Down and Backs 2.0 (No Measure) 400m Run DOWN and BACK 1a) Lunge stretch 1b) 5 Inch Worms- 3 push-ups 2) Burpee broad jump (down & back) 3a) Spiderman lunge 3b) Pivot Squats 4a) High kick + Toe touch 4b) High skips 5a) Bear crawl 5b) Crab walk Metcon Metcon (Time)...Read More

METCON 20 min AMRAP 200m Farmers carry (light) 20 Jumping Pull-ups 20 Push pressRead More

CFPC – CrossFit Warm-up Down and Backs (No Measure) 200m Run or 250m Row 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) Side shuffle (stay low) 6) Karaoke Weightlifting Perform 1 set...Read More

METCON 2k Row for time Rest 5 minutes “Annie” 50-40-30-20-10 Double unders (2/1 singles) Sit-upsRead More

CFPC – CrossFit Warm-up Metcon (No Measure) Row 2 min 60-70% effort Rest :30 sec Row 1:30 70-80% effort Rest 1 min Row 1 min 85%+ 2 rounds: 12 Ring rows 15 Wallballs 18 Box step-ups Metcon Metcon (AMRAP – Rounds and Reps) 40 min AMRAP, rest 1:1 each round completed: 50′ Sled push down...Read More

STRENGTH 3 sets of 10 Back squat @60-65% 1RM, 1 set every 2 minutes METCON For time: 50 Kettlebell swings 50 Burpee to 6″ target 50 Kettlebell swingsRead More

CFPC – CrossFit Warm-up Everything Warm-up (No Measure) 3 rounds of 10 reps of: Spiderman Lunge (20 sec/side, 1 time) Overhead Squat with PVC Sit-ups Back-extensions or Supermans Pull-ups or Ring rows Hand Release Push-ups Weightlifting Back Squat (4×6 @70-75%, 1 every 2 min) Metcon Metcon (Time) 50 Kettlebell swings 50 Burpee to 6″ target...Read More

METCON 3 Rounds: 3 min Row (calories) 2 min Jumping pull-ups 1 min Push press Rest 2 minRead More