CFPC – CrossFit Warm-up Everything Warm-up (No Measure) 3 rounds of 10 reps of: Russian baby-makers (5 per round) Overhead Squat with PVC Sit-ups or GHD Sit-ups Back-extensions or Supermans Pull-ups or Ring rows Hand Release Push-ups Metcon Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 30 Wallballs (20/14#) 30 DB Weighted lunge steps...Read More

METCON 5 Rounds for time: 20 Medball step-ups 30 Medball Russian twist 40 Mountain climbers 50 SinglesRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 rounds: 1 min Row 10 Barbell good mornings 10 Squat jumps 100′ DB waiters walk/arm 10 Close grip kipp swings Weightlifting Alternate between the following movements for 5 sets each in total: a) 8 Single arm KB RDL / leg b) :30 sec Handstand hold (freestanding=Rx, record...Read More

New jacket and Long sleeve designs to be ordered by Jan. 2 are shown below! Please place a Pre-order for your desired design and sizes by 12/30 to ensure it is included with the order. The jackets are our softest fabric yet and 1 jacket of each size is available at CFPC to try on...Read More

WEIGHTLIFTING 5 sets each of: a) 8 Single arm DB press / arm b) 8 DB Bent over Row / arm (bent over a bench) Rest :30 sec between movements and 1 min between rounds METCON For time: 25-20-15 Box jumps (24/20″) Push press (75/55#) BurpeesRead More

CFPC – CrossFit Warm-up Everything Warm-up (No Measure) 3 rounds of 10 reps of: Russian baby-makers (5 per round) Overhead Squat with PVC Sit-ups or GHD Sit-ups Back-extensions or Supermans Pull-ups or Ring rows Hand Release Push-ups Weightlifting 5 sets each of: a) 8 Single arm DB press / arm b) 8 DB Bent over...Read More

METCON 30 min EMOM consisting of; 0-10: :40 sec Row (calories) 11-20: Alternate minutes of: a) :40 sec Sit-ups, b) :40 sec Push-ups 21-30: Alternate minutes of: a) :40 sec Air squats, b) :40 sec Kettlebell swings Record total reps as your scoreRead More

CFPC – CrossFit Warm-up Clean/Press Warm-up (No Measure) 3 rounds: 5 Press and back (Bar) 5 Push press (dip, pause, assess vertical torso…then drive up) 10 Close-grip kip swing 5 Cat/Cow with 3 sec hold 2 Jefferson curls w/ barbell 15 sec Superman hold 15 sec Hollow hold 2 Wall walksDiscuss and practice Clean and...Read More

METCON For time: 200′ Bear crawl 40 Pull-ups 150′ Bear crawl 30 Pull-ups 100′ Bear crawl 20 Pull-ups 50′ Bear crawl 10 Pull-ups 50’= 1 length of the gym floor Scale pull-ups with jumping pull-ups or ring rowsRead More

CFPC – CrossFit Warm-up Down and Backs 3.0 (No Measure) 1a) Lunge stretch 1b) 5 inch-worms, 3 push-ups 2a) High knees 2b) Butt kicks 3a) High kick+toe touch 3b) High skips 4a) Pivot squats 4b) HS walk 25’+ or Bear crawl 50′ 5) Lateral jumps, each side 6a) Spiderman lunge 6b) Burpee broad jumps Metcon...Read More