CFPC – CrossFit Warm-up (No Measure) 15 Calorie Row (70% power) 15 HR Push-ups 15 Sit-ups 12 Calorie Row (80% power) 12 HR Push-ups 15 Sit-ups 9 Calorie Row (90%+ power) 9 HR Push-ups 15 Sit-ups Gymnastics (No Measure) 15 min to complete work at your skill level: Level 1- “Unable to perform 1 unassisted...Read More

METCON 200m Run 10 Burpees 10 Calorie Row 400m Run 20 Burpees 20 Calorie Row 600m Run 30 Burpees 30 Calorie Row 400m Run 20 Burpees 20 Calorie Row 200m Run 10 Burpees 10 Calorie RowRead More

CFPC – CrossFit Warm-up Lift/Squat/Jump (No Measure) A) High knees 2x B) Butt kicks 2x A) Spiderman Lunge B) Broad Jumps Leg swings (10 each direction) Accumulate 40 heavy Russian Swings 20 Sit-ups Weightlifting Halting Clean Deadlift (Pause for 2 seconds above knee each rep) Deadlift executed with clean grip, pause above knee10 sets of...Read More

METCON 8 min AMRAP 10 Kettlebell swings (53/35#) 10 Box jumps (24/20″) Rest 3 minutes 8 min AMRAP 6 Toes to bar 9 Wall balls (20/14#) 12 Lunge stepsRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 Rounds for quality: 25 Double unders 3 Wall walks 15 Kettlebell swings (full) 8 Ring Rows, as deep as possible Gymnastics (No Measure) 15 min to complete work at your skill level: Level 1- “Unable to perform 1 unassisted Pull-up” A) 5×3 Pull-ups negatives- jump or step...Read More

METCON 30-25-20-15 Calorie Row Sit-ups Push-upsRead 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 Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER...Read More

METCON “CrossFit Games Open 15.3 Scaled” 14-Minute AMRAP: 50 Wall-Ball Shots, 20# / 10#, 9′ 200 Single-UndersRead 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) *WEEK 4 of 6* 15 min to complete work at your skill level: Level 1- “Unable to...Read More

Announcements WOD and Wine Friday evening at 7:30PM! Join us for a fun workout, pizza and BYOW or BYOB. Sign-up with number attending at the front desk! CFPC – CrossFit Warm-up PVC Stretches (No Measure) 10 each: 1) Pass-throughs+toe touch 2) Windmill- right and left 3) Torso twist 4) Snatch grip push press 5) Overhead...Read More