CFPC – CrossFit Warm-up Squat Prep (No Measure) Reverse Tabata Air Squats Hold in bottom of squat on the :20 second portionThen; 2 Rounds: 10 Cal Row 7 Barbell Thrusters 7 Ring rows 5 Kipp swings Weightlifting Spend 10 min building to a heavy single. Can be taken from the rack, or cleaned from the...Read More

CFPC – CrossFit Warm-up Warm-up (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 1:00 plank hold (forearms) 10 Goodmornings (empty bar) Weightlifting Deadlift- 0:00- 5 reps @70% 2:00- 5 reps @75% 4:00- 4 reps @80% 6:00- 4...Read More

CFPC – Rowing Class (No Measure) 2 rounds: 200 m run 10 shoulder pass throughs with PVC 10 air squats pyramid cup plank Metcon (Time) 4 rounds: 30 cal Row 30 Kettlebell swings (53/35#) 30 Sit-upsRead More

METCON 6 Rounds, each for time: 15 Sit-ups 10 Burpees 200m Run 2 min RestRead 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 3 Rounds; :30 sec Max reps Ring dips :30 sec Rest :30 sec Max reps Chin-ups :30 sec Rest Record your highest set of unbroken dips and Chin-ups FULL...Read More

METCON 5 rounds: 4 minutes- 20 Wallballs (16/12#) 20 Lunges :30 sec Row Rest remaining time and begin next round @4, 8, 12, and 16 Score= Distance rowed each roundRead 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 Weightlifting Back Squat @0:00- 5 reps @70% @2:00- 4 reps @75% @4:00- 3 reps @80% @6:00- 2 reps @85% @8:00-...Read More

CFPC – Skills Class Warm-up (No Measure) 10 Shoulder press 10 Pike Push-ups Waiters walk down and back (switch sides) A) Extend body completely – Shoulder shrugs B) Hold plate high overhead C) Bear walk D) 45 degree wall hold (tight core, fully extended) Skill B: (No Measure) E) Wall hold, facing + shoulder taps...Read More

METCON 3 rounds- 5 min AMRAP 50 Single unders 25 Russian Kb Swings (53/35#) 15 Jumping Pull-ups Rest 2 minutes Each round scored separatelyRead More

CFPC – CrossFit Warm-up 2 Rounds: 10 Calorie row :30 sec Squat hold (full depth, perfect form) 10 Box jumps 10 Wallballs 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 squatThen; Practice SDHP with empty bar and proper mechanics...Read More