CFPC – CrossFit Warm-up Full body warm-up (No Measure) 25 Jumping jacks 5 Inch worms with 3 push-ups 25 High knees 5 Burpees 25 Butt kicks 5 Slow toe touches and holds 25 High kicks 10 PVC Pass through 10 PVC Press and reach back 10 PVC Overhead squat Weightlifting Metcon (Weight) 8 min EMOM,...Read More

METCON 2 Rounds, each for time: 500m Row 20 Medball sit-ups (12/8#) 20 Burpees over the rower 20 Medball sit-ups 500m Row Rest 4 minRead More

CFPC – CrossFit Warm-up (No Measure) 2 Rounds: 5 Barbell Press and Reach back 5 Barbell Front Squat (22X1 tempo) 10 Burpees 25 Single unders Then; Front rack mobility- Shoulder stretch on box, :90 sec Banded front rack stretch, :90 sec/side Pigeon, :90 sec/side Weightlifting Front Squat (6 sets, 1 every :90 sec- 3 reps,...Read More

METCON “Kelly” 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14# Intermediate- 5 rounds: 400m Run 20 Box jumps (24/20″) 20 Wallballs (14/12#) Beginner- 5 Rounds: 200m Run 15 Box jumps (20/12″) 15 Wallballs (12/8#)Read More

Announcements NEW SFH ORDER! Please sign-up for product by Friday! Sign-up sheet at the front desk, or tell your coach what you’d like ordered. Thank you!!! CFPC – CrossFit Warm-up (No Measure) 2 Rounds: 5 Empty bar Hang power clean 5 Push press 5 Push jerk 5 Rope pull-ups from floor 10 Burpees Metcon Metcon...Read More

METCON 4 Rounds, for QUALITY reps: :45 sec Medball Cleans (20/14#) :15 sec Rest :45 sec Box Jumps (24/20″) :15 sec Rest :45 sec Wall-walks :15 sec Rest :45 sec V-ups 1:15 REST 20:00 running clockRead More

Announcements NEW SFH ORDER! Please sign-up for product by Friday! Sign-up sheet at the front desk, or tell your coach what you’d like ordered. Thank you!!! CFPC – CrossFit Warm-up (No Measure) 5 Court yard down and backs 20 Jumping jacks 15 Push-ups *FULL R.O.M.* 10 PVC Pass throughs 5 slow Air squats (PERFECT) Down...Read More

METCON For time: 30 Burpees 600m Row 30 Pull-ups 600m Run 30 BurpeesRead More

Announcements NEW SFH ORDER! Please sign-up for product by Friday! Sign-up sheet at the front desk, or tell your coach what you’d like ordered. Thank you!!! CFPC – CrossFit Warm-up Clean and Jerk (No Measure) 3 rounds: 5 Press and back (PVC) 5 Close-grip kip swing 10 Cat/Cow with 3 sec hold 15 sec Superman...Read More

METCON 16 min AMRAP 10 Push press (75/55#) 15 Kb swings (53/35#) 20 Box jumps (20″)Read More