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 jumpsBanded front...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 rounds of 10 reps of: 50′ Waiters walk / arm (DB) Squat jumps Sit-ups or GHD Sit-ups Back-extensions or Supermans Pull-ups or Ring rows Hand Release Push-ups Gymnastics A) Spend 15 min working on handstand hold progressions. Challenge yourself with the next step and work toward a...Read More

CFPC – CrossFit Warm-up 3 min Row 10 leg swings/direction 10 Barbell good mornings 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...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 rounds: 5 PVC Pass through+ toe touch 5 barbell Strict press 5 Cat/Cow with 3 sec hold 15 sec Superman hold 15 sec Hollow hold 10 Close-grip kip swing 10 Scap activation pull-ups 2 Wall walks Spend a few minutes warming up Shoulder press and setting up...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 walksSpend 5 min warming...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 a...Read More

CFPC – CrossFit Warm-up Cover workout mechanics and briefly discuss movements 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 possible scaling for gymnastics movements: Ring dips>Stationary dips> HR pushups HSPU>...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 walk10 PVC Overhead squats...Read More

CFPC – CrossFit Warm-up Down and Backs 1a) Spiderman lunge 1b) 5 Inch worms, 3 push-ups 2a) High kicks 2b) Pivot squats 10 Leg swings/direction :90 sec Childs pose (hips over knees) Snatch Warm-up (No Measure) Perform the following, once with a barbell and once with some added weight: 5 Snatch Grip RDL 5 Snatch...Read More

Announcements On 9/16 we will be holding our Community Workout at The Trailhead at 11:00am. Bring your kids! We will also be hosting a CrossFit Kids class as well, also at 11:00am. Everyone is invited! Come show the community what CFPC is all about and enjoy a change of scenery! CFPC – CrossFit Warm-up Warm-up...Read More