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 Metcon Metcon (Time) 3 rounds, for time: 50 Double unders 30 Kettlebell swings (53/35#) 20 Calorie Row Cool Down (No Measure) Not...Read More

CFPC – Rowing ClassRead More

METCON “Chelsea” Every minute on the minute for 30 minutes: 5 Pull-ups 10 Push-ups 15 Squats AMRAP – Rounds and RepsRead More

CFPC – CrossFit Warm-up (No Measure) 3 Rounds: 200m Row 8 Burpees 8 Ring rows 12 Kb swings (american, light) 6 Kipp swings, close-grip Skill (No Measure) 15 min to complete work at your skill level: Level 1- “Unable to perform 1 unassisted Pull-up” A) 5×5 self-assisted pull-upsRead More

METCON 12 min AMRAP 10 Ring rows (horizontal, feet on box) 10 Wallballs (20/14#) 10 Ring Push-ups (horizontal, feet on plate) Then; Not for time: Accumulate 50 hollow rocks Accumulate 30 Super-mans Accumulate 3:00 Plank hold, weighted if possibleRead More

CFPC – CrossFit Warm-up (No Measure) Down and Back A) High knees B) Butt kicks A) Spiderman lunge B) High kicks A) Inch worm- 5 reps, 3 Push-ups B) High skip ——- PVC Pass through x10 PVC Press and stretch back x5 PVC Push press x10 ——– Stretch calves on wall or rig Weightlifting Shoulder...Read More

METCON For time: 1 mile run Rest 5 min For time: 4 Rounds: 15 Kettlebell swings (53/35#) 12 Box jumps (24/20″) 9 Thrusters (95/65#)Read 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) 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 if 12 reps completed...Read More

CFPC – CrossFit (No Measure) 3x: 15 m army crawl > 10 push-ups > 3 Spins > 5 squats Focus: Press Metcon (AMRAP – Reps) AMRAP: 7 minutes 5 Press 10 Mt Climbers 15 Squats Metcon (No Measure) Games: Farmers and LumberjacksRead More

METCON 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest Score each movement total separately.Read More