CFPC – CrossFit Warm-up Warm-up (No Measure) Down and Backs 1a) High knees 1b) Butt kicks 2a) 5 inch worms 2b) Lunge stretch 3a) Bear crawl 3b) Spiderman lunge 3 rounds: 15 Heavy russian swings 5 Barbell Good mornings 30 Double unders or attempts 10 Squat jumps Demo and discuss single arm kb swings Metcon...Read More

CFPC – CrossFit 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 Weightlifting Thruster (12 min working to a heavy set of 3 (from rack)) Metcon Fran (Time) 21-15-9 Thrusters,...Read More

CFPC – CrossFit 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 (AMRAP – Rounds and Reps) 12 min AMRAP 200m Run 250m Row 10 Clean & jerk...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 rounds: 10 Banded face pulls 15 Goblet squats 3 Negatives- Bar or rings, shoot for 5 sec+ per rep 15 Calorie row _____________________________ Banded lat stretch, :60 sec/arm Banded front rack, :60 sec/arm Banded lunge stretch, :90 sec/leg Spend ~5 min warming up front squat for METCON...Read More

CFPC – CrossFit Warm-up Snatch Warm-up (No Measure) Perform the following, once with a barbell and once with some added weight: 5 Snatch Grip RDL 5 Snatch High pulls (elbows high and outside) 5 Muscle Snatches (No rebend in the knees!) 5 Overhead squats 5 Snatch grip push press 5 Snatch balance 5 Hang power...Read More

CFPC – CrossFit 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 jumpsSpend 6...Read More

CFPC – CrossFit Warm-up Spiderman lunge :90 sec/side Couch stretch :60 sec/leg Childs pose, :60 sec 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-upsDiscuss tactics for wallballs and linking larger...Read More

Announcements Orders for new jackets and pull-overs will be placed next Monday (Oct. 30th). If you would like to place an order you have several options for color of either design and will have the opportunity to select a size as well to guarantee yourself that option. Please place orders through the link that was...Read More

Announcements Orders for new jackets and pull-overs will be placed next Monday (Oct. 30th). If you would like to place an order you have several options for color of either design and will have the opportunity to select a size as well to guarantee yourself that option. Please place orders through the link that was...Read More

Announcements Orders for new jackets and pull-overs will be placed next Monday (Oct. 30th). If you would like to place an order you have several options for color of either design and will have the opportunity to select a size as well to guarantee yourself that option. Please place orders through the link that was...Read More