Announcements This Saturday, Community workout will be at The Trailhead at 9:00am! We will not be at CFPC. No Open gym this Saturday. Monday, Memorial Day, we will have 2 classes ONLY. 9:00am and 10:30am. Friends are welcome to join us but will need to pay the drop-in fee to participate in “Murph”. CFPC –...Read More

Announcements This Saturday, Community workout will be at The Trailhead at 9:00am! We will not be at CFPC. No Open gym this Saturday. Monday, Memorial Day, we will have 2 classes ONLY. 9:00am and 10:30am. Friends are welcome to join us but will need to pay the drop-in fee to participate in “Murph”. CFPC –...Read More

Announcements This Saturday, Community workout will be at The Trailhead at 9:00am! We will not be at CFPC. No Open gym this Saturday. Monday, Memorial Day, we will have 2 classes ONLY. 9:00am and 10:30am. Friends are welcome to join us but will need to pay the drop-in fee to participate in “Murph”. CFPC –...Read More

Announcements This Saturday, Community workout will be at The Trailhead at 9:00am! We will not be at CFPC. No Open gym this Saturday. Monday, Memorial Day, we will have 2 classes ONLY. 9:00am and 10:30am. Friends are welcome to join us but will need to pay the drop-in fee to participate in “Murph”. CFPC –...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 rounds: 1 min Row 7 Burpees 12 Lunge steps 7 Ring rows __________________ 10 Close grip kipp swings 20 Air squats 3 Wall walks 4 min EMOM Shuttle run in the courtyard, max distance in :40 sec, rest :20 Prepare for WOD Metcon Whiteboard workout! Chelsea (AMRAP...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 400m Run 2 min Foam roll Thoracic w/ arms crossed over chest Banded front rack mobility (:60/arm) Childs pose :45 sec +:30 sec w/ shoulder variation 3 rounds: 10 Ring rows 15 Hollow rocks 10 Squat jumps With a barbell, perform: 2 Sets- 1st with PVC, the barbell:...Read More

CFPC – LeanFit 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 (Time) 5 Rounds: 12 KB deadlift (44/26#) 12 Box jumps (24/20″) 200m RunRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) 5 min: Foam roll Quads, IT Bands, Glutes 3 min Row _________________ 5 Wall therapy squats 10 leg swings/direction 3 Jefferson curls 1 min Couch stretch/leg 1 min Pigeon stretch/leg :30 sec Half split squat/leg :30 sec Ankle stretch/leg 5 Wall therapy squats Weightlifting Back Squat (Spend 12...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 and Reps) 12 min AMRAP 50′ DB walking lunges (50/35#) 15 Burpees 40...Read More

CFPC – CrossFit Warm-up Discuss workout Down and Backs 2.0 (No Measure) 400m Run DOWN and BACK 1a) Lunge stretch 1b) 5 Inch Worms- 3 push-ups 2) Burpee broad jump (down & back) 3a) Spiderman lunge 3b) Pivot Squats 4a) High kick + Toe touch 4b) High skips 5a) Bear crawl 5b) Crab walkAccumulate 40...Read More