CFPC – CrossFit Warm-up Spend the first 5-10 min of class foam rolling and performing mobility Everything Warm-up (No Measure) 3 rounds of 10 reps of: Russian baby-makers (5 per round) Overhead Squat with PVC Sit-ups or GHD Sit-ups Back-extensions or Supermans Pull-ups or Ring rows Hand Release Push-upsDemo and discuss DB Clean and Jerk...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 400m Jog Down and Backs 1a) Lunge stretch 1b) High knees 2a) Butt kicks 3a) High kick march 3b) Spiderman Lunge 4a) Pivot squats 4b) 7 Inch-worms (2 Push-ups) 2 rounds: 3 pull-ups/ring rows/jumping pull-ups 6 Push-ups 9 Air squats Metcon Murph (Time) For Time: 1-Mile Run 100...Read More

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 –...Read More

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 –...Read More

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 –...Read More

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 –...Read More

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 –...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 rounds: 1 min Row 7 Burpees 12 Lunge steps 7 Ring rows __________________ 10 Close grip kipp swings 20 Air squats 3 Wall walks 4 min EMOM Shuttle run in the courtyard, max distance in :40 sec, rest :20 Prepare for WOD Metcon Whiteboard workout! Chelsea (AMRAP...Read More

CFPC – LeanFit Warm-up Everything Warm-up (No Measure) 3 rounds of 10 reps of: Russian baby-makers (5 per round) Overhead Squat with PVC Sit-ups or GHD Sit-ups Back-extensions or Supermans Pull-ups or Ring rows Hand Release Push-ups Metcon Metcon (Time) 5 Rounds: 12 KB deadlift (44/26#) 12 Box jumps (24/20″) 200m RunRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) 400m Run 2 min Foam roll Thoracic w/ arms crossed over chest Banded front rack mobility (:60/arm) Childs pose :45 sec +:30 sec w/ shoulder variation 3 rounds: 10 Ring rows 15 Hollow rocks 10 Squat jumps With a barbell, perform: 2 Sets- 1st with PVC, the barbell:...Read More