CFPC – CrossFit Warm-up Metcon Warm-up (No Measure) 200m Run 2 Rounds: 15 Heavy Russian swings 10 Ring rows 5 Barbell RDLs Then; 200m Run Discuss Burpee pull-ups and modifications (burpee jumping pull-ups) Spend 6 min Warming-up deadlift. Stagger and share bars if needed. Rankel (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 6 Deadlifts,...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 rounds: 15 Calorie Row 10 Squat jumps :30-45 sec handstand hold 2 sets: 12 Bird Dogs 5 Cat Cows 2 Jefferson curls 1 min Banded lunge stretch/leg 1 min Pigeon/leg 1 min Child’s pose + :30 sec Tricep variation 10 Leg swings/direction Grab a barbell and begin...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 rounds: 10 Air squats 10 Step ups :30-45 sec handstand hold 10 Pike push-ups Box edge shoulder stretch 1 min Childs pose w/ shoulder variation 1 min Banded lunge steps, :90 sec per side Discuss Handstand push-ups Spend 10 min working on progressions- Tripod position, Tight/hollow body...Read More

Announcements We have concluded the Lynchpin tests! We will move forward with everything we’ve learned from these tests about our strengths and weaknesses and work to fill the holes in our fitness. We will spend some additional time working on skills an gymnastics, as well as working on increasing our aerobic capacity in high intensity...Read More

Announcements We have concluded the Lynchpin tests! We will move forward with everything we’ve learned from these tests about our strengths and weaknesses and work to fill the holes in our fitness. We will spend some additional time working on skills an gymnastics, as well as working on increasing our aerobic capacity in high intensity...Read More

Announcements We have concluded the Lynchpin tests! We will move forward with everything we’ve learned from these tests about our strengths and weaknesses and work to fill the holes in our fitness. We will spend some additional time working on skills an gymnastics, as well as working on increasing our aerobic capacity in high intensity...Read More

Announcements We have concluded the Lynchpin tests! We will move forward with everything we’ve learned from these tests about our strengths and weaknesses and work to fill the holes in our fitness. We will spend some additional time working on skills an gymnastics, as well as working on increasing our aerobic capacity in high intensity...Read More

Announcements We have concluded the Lynchpin tests! We will move forward with everything we’ve learned from these tests about our strengths and weaknesses and work to fill the holes in our fitness. We will spend some additional time working on skills an gymnastics, as well as working on increasing our aerobic capacity in high intensity...Read 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 jumpsFront rack...Read 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 Metcon Metcon (AMRAP – Rounds) 30 min EMOM 10 Rounds: a) 12 Toes to bar b) 10 Burpees...Read More