CFPC – CrossFit Warm-up (No Measure) 2 rounds: 10 Goblet squats w/ Plate 10 Side lunge stretch reps per side 10 1-legged squat/side (foot on bench) 5 1-legged airplanes w/ rotation per side Weightlifting Deadlift 1 set every 2 minutes: Touch and go reps 8 reps @65% 5 reps @75% 5 reps @75% 3 reps...Read More

METCON 5 sets, each for distance: 3:00 min Row for Meters 1:30 RestRead More

CFPC – CrossFit Warm-up (No Measure) 3 Rounds: 10 Kb Goblet squats :45 sec Plank hold on forearms 10 PVC Pass Throughs KB “Waiters walk” down and back (hold handle and kb rests on forearm, keep shoulder externally rotated) Weightlifting 12 min running clock, 1 set/ 2 min 3×6 Back squats @75-80% Immediately followed by;...Read More

METCON 30 min EMOM, 3 stations/10 rounds: A) 10 Slamball throw downs (40/20#) B) 10 Sumo Deadlift High-pull (75/55#) C) 10 V-upsRead More

CFPC – Rowing Class (No Measure) Pause Drill 500 m Row (sprint start + 10 regular strokes) Metcon (Time) 1000m with partner using sprinter start walk 200 m Empty TankRead 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 6 sets of 3 Deadlift Touch and Go (TnG) Deadlift (6 sets of 3 (1 set/ 2 min) @80-85% TnG) Metcon...Read More

METCON 16 min AMRAP 8 Jumping pull-ups 10 Burpees 12 OH Wallball Lunge steps (20/14#)Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) BURGENER SKILL TRANSFER: Perform with empty barbell 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance (move feet) 4. Snatch Balance without a dip 5. Snatch Balance with a dip Weightlifting Every :45 sec for 9 minutes; 1 Heaving Snatch balance + 1 Overhead Squat Work...Read More

METCON 10 Rounds: 10 Push-ups 15 Sit-ups 20 Double unders (50 singles)Read More

CFPC – Skills Class Warm-up () Skill () Pull-upsRead More