CFPC – CrossFit Warm-up 12 min to complete: 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 Gymnastics 15 min to complete: Ring Dips L1- (Feet assisted box dips): 5 x 5 close...Read More

METCON 3 rounds: Row 5 min, for calories Jump rope 2:30 min, for reps 2:30 min Sit-ups, for reps Rest 2 minRead More

CFPC – CrossFit Warm-up Foam roll and mobilize prior to class Warm-up (No Measure) 20 Squat jumps 20 Knee hug stretches 15 Air squats, for quality 15 Push-ups, 3 second lowers to the floor each rep 10 Russian baby-makers 5 Press and back w/ barbell **Focus form on lighter reps, maintain throughout heavier attempts** Weightlifting...Read More

GYMNASTICS Pull-ups and Dips cycle work METCON 2 rounds: 800m Run 3 min RestRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) 400m Jog 5 Inch-worms, 3 push-ups 15 Squat jumps 15 Close grip kipp swings 30 High knees 30 Butt kickers 4 Spring starts- start from push-up position 1:00 min Calf stretch/leg Gymnastics Gymnastics Cycle (Pull-ups and dips) Week 4! A: Pull-ups (L1-L4 record largest set and scale) L1-...Read More

GYMNASTICS Pull-up and dip cycle work METCON 4 Rounds: 14 Push-ups 21 Medball Sit-ups 28 Air squatsRead More

CFPC – CrossFit Warm-up Seven Warm-up (No Measure) 2 rounds: 200m row 20 Jumping jacks 5 Pull-ups *or* 8 Ring rows 10 Push-ups 15 Squats Gymnastics A: Pull-ups (L2- record largest set) L1- (Cannot perform a strict pull-up): 4-6 x 4 Banded pull-ups, then, 3 sets of max dead hang w/ 1:00 rest L2- (Easy...Read More

METCON 7 Rounds, each for reps: 1 min Muscle Snatches (75/55#) 1 min Overhead squats 1 min Burpees over the bar 1 min RestRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) 6 minutes @70-80%: 5 Burpees 7 Barbell Hang Muscle snatches 9 Kettlebell swings ——————– Side lunge stretch, :30 sec/side x2 10 Russian baby-makers 2 min Couch stretch/side 10 PVC pass through+10 close grip kipp swings x2 :90 sec band lat stretch/arm Metcon Metcon (7 Rounds for reps) 7...Read More

CFPC – CrossFit Warm-up Seven Warm-up (No Measure) 2 rounds: 200m row 20 Jumping jacks 5 Pull-ups *or* 8 Ring rows 10 Push-ups 15 Squats Gymnastics Weighted Dips (L4 record) Weighted Ring dips (L5 record) Ring dips with additional weightL1- (Feet assisted box dips): 5 x 5 close grip push-ups slow and controlled, then 3×8-12...Read More