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 now! Early registration is $40/team, available until 9/17, at which time registration will increase to $50. Contact [email protected] with questions or sign-up info.

CFPC – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

:90 sec Row

10 PVC OH squats

Barbell:

5 Power clean

5 Push press

5 Front squat

10 Kipping pull-ups or ring rows

10 V-ups

10 Air squats

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:90 sec couch stretch/leg

:90 sec banded front rack stretch

:90 sec Squat hold

Metcon

9/11 Tribute 2016 (AMRAP – Rounds and Reps)

20 min AMRAP:

11 Burpees

11 Overhead Squats (135/95#)

11 Power clean

11 Push press

11 Front squats

11 Box jumps (30/24″)

11 Chest to bar

11 Toes to bar

11 Wall balls (30/20#)

9 movements, 11 reps a piece.

20 min AMRAP: percentage of americans who knew someone hurt or killed in the attacks, 20%.

Movements should be performed “unbroken”- scale accordingly.

Chest to bar- Jumping chest to bar pull-ups

Toes to bar- Knee raises with lat pull down and full extension between reps