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

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 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) 15-12-9-6 Bench Press (3/4 BW) Pull-ups (strict) Rx+= BW bench press Weight vest strict pull-ups...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 rounds: 200m Run 10 Goblet squats 5 Single Glute bridges/side (squeeze!) 5 Barbell RDLs 5 Hang power clean and jerk Weightlifting Back Squat (4 sets of 7 @70-75%, rest 2 min) Metcon Metcon (Time) 800m Run “Grace” 30 Clean & jerk (135/95#) 800m Run 16 min CAPRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 rounds: 10 calorie Row 10 Overhead Squat with PVC 10 Sit-ups or GHD Sit-ups 10 Barbell good mornings 7 strict Pull-ups or Ring rows 10 Hand release pushups Metcon Metcon (AMRAP – Rounds and Reps) 7 min AMRAP 30/24 Calorie Row 25 Hand release push-ups 15 Strict...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 jumpsDiscuss DB...Read More

CFPC – CrossFit Warm-up Clean/Press Warm-up (No Measure) 3 rounds: 5 PVC Pass through+ toe touch 5 Push press (dip, pause, assess vertical torso…then drive up) 2 Jefferson curls w/ barbell 5 Cat/Cow with 3 sec hold 15 sec Superman hold 15 sec Hollow hold 10 Close-grip kip swing 2 Wall walksDiscuss squat clean mechanics...Read More

CFPC – CrossFit Warm-up Down and Backs 2.0 (No Measure) 400m Run DOWN and BACK 1a) Lunge stretch 1b) 5 Inch Worms- 3 push-ups 2) Burpee broad jump (down & back) 3a) Spiderman lunge 3b) Pivot Squats 4a) High kick + Toe touch 4b) High skips 5a) Bear crawl 5b) Crab walk2 rounds: 8 Barbell...Read More

CFPC – MomFit Metcon Metcon (Time) 4 rounds: 400m Run 12 DB hang clean (35/25#) 36 Air squatsRead More