METCON For time: 1000m Row 25 Dumbbell Hang clean and jerk 100′ Bear crawl 25 Ring rows 1000m AirdyneRead More

Announcements In-house competition coming on September 24th! Available to members; current, former and/or potential! The competition will be partner oriented, providing 3 events to each team, as well as additional “tests” for bonus points. All 3 events will be manageable for any skill level, while still providing a challenge to the more seasoned veterans. Sign-up...Read More

METCON 5 Rounds: 400m Run 15 Deadlift (light) 25 Sit-upsRead More

Announcements In-house competition coming on September 24th! Available to members; current, former and/or potential! The competition will be partner oriented, providing 3 events to each team, as well as additional “tests” for bonus points. All 3 events will be manageable for any skill level, while still providing a challenge to the more seasoned veterans. Sign-up...Read More

WEIGHTLIFTING Back squat 8 min EMOM, 5 reps at moderate load METCON For time: 100 Flutter kicks 50 Ring rows 25 Burpee Box jump overs 50 Push press (light) 100 Lunge stepsRead More

Announcements In-house competition coming on September 24th! Available to members; current, former and/or potential! The competition will be partner oriented, providing 3 events to each team, as well as additional “tests” for bonus points. All 3 events will be manageable for any skill level, while still providing a challenge to the more seasoned veterans. Sign-up...Read More

METCON 24 min AMRAP: 15 Calorie Row 15 Push-ups 15 Calorie Airdyne 15 Wallballs 75 SinglesRead More

Announcements In-house competition coming on September 24th! Available to members; current, former and/or potential! The competition will be partner oriented, providing 3 events to each team, as well as additional “tests” for bonus points. All 3 events will be manageable for any skill level, while still providing a challenge to the more seasoned veterans. Sign-up...Read More

CFPC – CrossFit Warm-up Warm-up Down and Backs 3.0 (No Measure) 1a) Lunge stretch 1b) 5 inch-worms, 3 push-ups 2a) High knees 2b) Butt kicks 3a) High kick+toe touch 3b) High skips 4a) Pivot squats 4b) HS walk 25’+ or Bear crawl 50′ 5) Lateral jumps, each side 6a) Spiderman lunge 6b) Burpee broad jumps...Read More

CFPC – Community Workout Warm-up Warm-up (No Measure) 400m Jog Down and Back 1a) Spiderman lunge 1b) Inch worm, 5 w/ 3 Pike push-ups 2a) Pivot squats 2b) High kicks 3a) Knee hug+lunge stretch 3b) Hamstring stretch walk ——————— 10 Push-ups 5 Cat/Cows 10 Sit-ups 5 Cat/Cows 10 Partner hollow rocks 10 Partner supermans Power...Read More