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 Every :45 sec for 6 min complete: 1 Halting Clean DL (2 sec above knee)+ 1 Clean Pull through the hips*...Read More

METCON For time: 1000m Row Rest 5 min 7 min AMRAP Burpees to 6″ targetRead More

CFPC – CrossFit Warm-up Down and Backs (No Measure) 200m Run or 250m Row DOWN and BACK 1) High knees 2) Butt kickers 3a) Lunge stretch- 3 sec hold 3b) 5 Inch worms- 3 pushups 4a) High kick march 4b) Spiderman- lunge and hold 5) Side shuffle (stay low) 6) Karaoke Weightlifting Back Squat (6-6-5-5-4-4)...Read More

METCON 3 Rounds, each for time: 100 Single unders 40 Air Squats 400m Run 20 Burpees Rest 4 minRead More

CFPC – CrossFit Warm-up (No Measure) 2 Rounds: 10 Burpees 10 Air Squats 3 Wall walks *10 Barbell RDL’s *:30 sec Squat hold w/ barbell *10 Barbell Push press *CrossFit Only LF Warm-ups 2 Rounds: 10 Burpees 10 Air Squats 3 Wall walks 200m jog Weightlifting 6 sets, 1 set every 2 minutes, of: 3...Read More

METCON 20 min AMRAP 10 Goblet squats (53/35#) 10 Step-ups 15 Russian swings (53/35#) 15 Sit-upsRead More

CFPC – CrossFit Warm-up (No Measure) 2 Rounds: 15 Calorie Row 15 Squat jumps (Full hip extension) 10 Ring Rows 10 Alternating Lunges in place Down and back- High skips Skill (No Measure) 12 min- Pistol Progressions Key Points: a) Weight distribution (BALANCE) b) Raised leg does not touch the ground, and stays in front...Read More

METCON 200m Run 30 Ring rows 20 Push-ups 400m Run 20 Ring rows 15 Push-ups 600m Run 10 Ring rows 10 Push-upsRead More

CFPC – CrossFit Warm-up (No Measure) Down and Back 1A) High knees 1B) Butt kicks 2A) High kick march 3B) Spiderman Lunge 3 Rounds: 6 Push-ups 6 Tempo Squats (22X1) 12 Heavy Russian Swings -Mobility- :90 sec per side Banded Hamstring stretch Banded Lunge (facing anchor point) Weightlifting 1 set every :30 sec for 6...Read More

METCON For time: 250 Single unders 50 Kb swings (53/35#) 50 Box jumps (20″) 50 Push-ups 50 Lunge steps 50 Wallballs (14/10#)Read More