CFPC – CrossFit Warm-up Warm-up (No Measure) PVC Merry-go-round Hold PVC in front of you and form a circle facing one-another. When the coach calls a direction, leave your pipe behind and switch to the next pipe in the direction called, catching it before it hits the floor (with one hand). If the pipe hits...Read More

METCON 12 min AMRAP 6 Curtis P’s (complex, 75/55#) 24 Double unders (50 Singles)   *Curtis P= Power clean, Lunge Right, Lunge Left, Push press All 4 movements is 1 complexRead More

CFPC – CrossFit Warm-up (No Measure) Clock: 0:00-15:00 3 rounds: 3 Inch-worms w/ 3 push-ups 7 Wall therapy squats (SLOW) 9 Over and back presses w/ empty bar 11 Jump squats *Over and back presses- Begin with bar on shoulders (front rack) press overhead straight to the back rack, and return to the front rack....Read More

METCON 3 Rounds: 600m Run 20 Burpees 15 Pull-ups 20 Wallballs (20/14#)Read 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 (No Measure) 15 min to complete work at your skill level: Level 1- “Unable to perform 1 unassisted Pull-up”...Read More

METCON 6 min AMRAP 15 Kettlebell swings (35/26#) 20 Sit-ups Rest 3 minutes 6 min AMRAP 15 Wallballs (20/14#) 30 Double unders (60 singles) Rest 3 minutes 3 Rounds for time: 400m Run 15 Pull-upsRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) 10 min “AMRAP” (QUALITY) :30 sec Handstand hold, wall facing (or, narrow grip barbell overhead) 10 Air squats @33X1 Tempo 5 Spiderman lunge/side w/ 3 sec hold 15 V-ups :45 sec plank hold 10 PVC Pass throughs Metcon Metcon (AMRAP – Reps) 6 min AMRAP 10 Deadlift (275/185#)...Read More

METCON 6 Rounds: 10 Burpees over the rower 15 Calorie Row Rest 2 minutesRead More

CFPC – CrossFit Warm-up Seven Warm-up (No Measure) 2 rounds: 200m row 20 Jumping jacks 5 Pull-ups *or* 8 Ring rows 10 Push-ups 15 Squats Gymnastics (No Measure) *WEEK 5 of 6* 15 min to complete work at your skill level: Level 1- “Unable to perform 1 unassisted Pull-up” Complete: 3×8-12 Banded Pull-ups, reduce assistance...Read More

METCON 30 Box jumps (24/20″) 30 Lunge steps 15 Pull-ups 30 Wallballs (20/14#) 30 Lunge steps 15 Pull-ups 30 V-ups 30 Lunge steps 15 Pull-upsRead More