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 Metcon Metcon (Weight) 20 min EMOM Even- 3 Power cleans+ 3 Push press Odd- 8 Bar facing burpeesScore= Lightest weight...Read 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 10 min running clock: 6 reps @75%, Rest 2 min 4 reps @85%, Rest 2 min 2 reps @95%, Rest 3...Read More

METCON 5 rounds: 15 KB swing (53/35#) 30 sit-ups 15 Toes to bar 30 Double unders 15 Toes to barRead 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 Back Squat (6 sets of 2 @80% 1RM, 1 set / 2 min) Metcon Metcon (Time) 3 Rounds: 12 Hang squat...Read More

METCON For time: 500m Row 50 Push press (55/35#) 500m Row 50 Back Squat (55/35#) 500m Row 50 Jumping pull-ups 500m RowRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) 2 rounds: 5 Press and back (bar) 10 Close-grip kip swing 20 Hollow rocks :30 sec Superman Hold :30 sec Handstand, or, reverse hand plank hold Weightlifting Bench Press (5-3-3-1-1-1) 1 set every 2 min, building in weight Metcon Metcon (AMRAP – Rounds and Reps) 12 min AMRAP...Read More

METCON 1 mile run, max effort Rest 5 min For time: 27-21-15-9 Hang Squat Clean (95/65#) HR Push-upsRead 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 Metcon Metcon (Time) 3 Rounds: 800m Run 40 Walking lunge steps 20 Deadlift (205/135#) Metcon (No Measure) Core work 100...Read More

METCON 1 round every 5 min for 20 min: 200m Run 20 Box jumps (24/20″) 15 Pull-ups 10 Push Press (115/75#) Time each round, aim (scale) to complete first round within 4 minutes at most.Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 25 Jumping jacks 5 Inch worms with 3 push-ups 25 High knees 25 Butt kicks 10 Ring rows 5 Slow toe touches and holds 25 High kicks 10 PVC Pass through 10 PVC Press and reach back 10 PVC Overhead squat Weightlifting 10 min EMOM, alternate movements. a)...Read More