Announcements This Saturday we will be hosting the RXGymnastics seminar from 9am to 3pm at CFPC. Therefore, there will be no structured Community class WOD at 9:30am. Members are welcome to come and perform their own workout/lifting in the courtyard area at any time between 9am and 12pm, but the indoor gym space will be...Read More
CFPC – CrossFit Warm-up Warm-up (No Measure) 3 rounds: 10 Close grip kipp swings 30-45 sec handstand hold 10 Banded face pulls 10 Squat jumps 1 min Row Then; 2 min Goblet squat hold 1 min Band front rack stretch Metcon Metcon (AMRAP – Rounds) EMOM; For 5 minutes, perform: 5 Thrusters (95/65#) 5 Pull-ups...Read More
CFPC – CrossFit Warm-up Warm-up (No Measure) 400m Jog Spiderman lunge 40′ Knee hug+quad pull stretch 40′ Pivot squats 40′ High kick+toe touch 40′ Then; 2 rounds: 5 High box jumps 15 Heavy Russian swings 5 Russian baby makers Then; With a barbell, perform: 5 Down and finish 3 Power snatch from the hip 3...Read More
METCON In front of a 24 min running clock, perform: 6 min EMOM 6 Clean and Jerk (105/65#) 8 min EMOM 8 DB step ups (20″, 30/20#) 10 min EMOM 10 Jumping pull-upsRead More
CFPC – CrossFit Warm-up Warm-up (No Measure) 3 Rounds, or 15 min (whichever comes first): 8 PVC Pass through+toe touches 8 Barbell Good mornings 20 Jumping jacks 10 Bird dogs, 5 per side (on all fours, extend one leg and one arm of opposite sides of the body and hold for 2 counts) :30-45 sec...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 Weightlifting Bench Press (12 min to find a heavy set of 3) Metcon Angie (Time) For Time: 100...Read More
