Announcements

This Saturday, Community workout will be at The Trailhead at 9:00am! We will not be at CFPC. No Open gym this Saturday.
Monday, Memorial Day, we will have 2 classes ONLY. 9:00am and 10:30am. Friends are welcome to join us but will need to pay the drop-in fee to participate in “Murph”.

CFPC – CrossFit

Warm-up

Clean/Press Warm-up (No Measure)

3 rounds:

5 Press and back (Bar)

5 Push press (dip, pause, assess vertical torso…then drive up)

10 Close-grip kip swing

5 Cat/Cow with 3 sec hold

2 Jefferson curls w/ barbell

15 sec Superman hold

15 sec Hollow hold

2 Wall walks
Coach led split jerk instruction.

1) Vertical dip, vertical drive through heels

2) Move head (chin up!)

3) Push under the bar into a deep split/lunge

4) Check to be sure of a even split- send front foot forward and back leg back with bent knee

5) Recover slowly and completely

Weightlifting

Spend 12 min working to a heavy single Split jerk, or, practicing the Jerk footwork and depth under the bar. If you are unable to drop under into a good split, do not add additional weight until you can do so.

Split Jerk (Spend 12 min working to a heavy single)

Metcon

Metcon (Time)

9-15-21-15-9

Deadlift (155/105#)

Burpee onto plate

14 min CAP