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 Do not exceed...Read More

METCON 4 rounds, record average row time and total burpees: 500m Row Rest 2 min 2 min AMRAP Burpees Rest 2 minRead 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 6 sets, 1 every :90 sec 3 Clean Pulls -Slow lift past the knee, accelerate through the hips. Drop...Read More

METCON For time: 50 Double unders 40 Push-ups 30 Box jump overs (24/20″) 25 SDHP (53/35#) 25 Toes to bar 25 Goblet squat (53/35#) 30 Box jump overs (24/20″) 40 Push-ups 50 Double undersRead More

CFPC – CrossFit Warm-up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch Balance...Read More

METCON 5 rounds for time: 15 Burpees 30 Double unders 15 Kettlebell swings (53/35#)Read 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...Read More

METCON 20 min AMReps: 400m Run Max set of Wallballs (20/14#)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 Metcon Metcon (Time) 21-15-9 Power Clean (95/65#) Thruster Burpees over bar Skill Metcon (No Measure) 3 rounds, not for time: 15 V-ups...Read More

METCON 18 min AMRAP 200m Run 10 Power clean (95/65#) 10 Box jumps (24/20″) 200m Run 10 Sumo deadlift High-pull 10 BurpeesRead More