CFPC – CrossFit Warm-up Everything Warm-up (No Measure) 3 rounds of 10 reps of: Spiderman Lunge (20 sec/side, 1 time) Overhead Squat with PVC Sit-ups Back-extensions or Supermans Pull-ups or Ring rows Hand Release Push-ups Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Weightlifting A1: Shoulder Press (3×8 @60-65%) A2: Farmer’s Carry (3 sets of 200m Carry,...Read More

CFPC – CrossFit Warm-up Squat/Core/Leg (No Measure) 2 rounds: 30 high-knees 15 air squats 20 jumping jacks 10 push-ups 200m row Weightlifting Back Squat (6×3 @80% 1RM, 1 set every :90 sec) Metcon Metcon (Time) 75 Wallballs (20/14#) 50 Pull-ups 25 Power Clean (135/95#)Read More

CFPC – CrossFit Warm-up Down and Backs (No Measure) 200m Run or 250m Row DOWN and BACK 1) High knees 2) Butt kickers 3a) Lunge stretch- 3 sec hold 3b) 5 Inch worms- 3 pushups 4a) High kick march 4b) Spiderman- lunge and hold 5) Side shuffle (stay low) 6) Karaoke Metcon Metcon (4 Rounds...Read More

METCON 20 min AMRAP 40 cal Row 40 Box jumps (24/20″) 40 Push-ups 40 Lunge steps (53/35 each hand) 40 Sit-ups 40 Pull-upsRead More

METCON 20 min EMOM 5 Jumping Pull-ups 5 BurpeesRead More

CFPC – CrossFit Warm-up Push/Pull (No Measure) 2 rounds: 200m row 10 burpees Squat Prep (No Measure) Reverse Tabata Air Squats Hold in bottom of squat on the :20 second portion Metcon Metcon (Time) 25-20-15-10-5 Overhead Squat (95/65#) 5-10-15-20-25 Pull-ups Metcon (No Measure) Not for time- 5 Rounds: 20 Sit-ups (weighted if possible) 15 Russian...Read More

METCON 8 Rounds: 250m Row 10 Front Squat (95/65#) Rest :90 sec  Read More

STRENGTH 10 min EMOM 2 reps, Squat Clean and Jerk 65-75% 1RM   METCON “Diane” 21-15-9 Deadlift (225/155#) Handstand Push-upsRead More

CFPC – CrossFit Warm-up Everything Warm-up (No Measure) 3 rounds of 10 reps of: Spiderman Lunge (20 sec/side, 1 time) Overhead Squat with PVC Sit-ups Back-extensions or Supermans Pull-ups or Ring rows Hand Release Push-ups Gymnastics Weighted Pull-ups (5-4-3-5-4-3) Rest 1 min btwn sets 5 reps@”60%” 4 reps@”70%” 3 reps@”80%” 5 reps@”70%” 4 reps@”80%” 3...Read More

METCON 7 min AMRAP 200m Run 10 Box jumps (24/20″) 50 Singles Rest 3 minutes 7 min AMRAP 15 Sit-ups 10 Push-ups 5 Power Clean (135/95#)Read More