CFPC – CrossFit Warm-up Warm-up (No Measure) 3 min Row ~70% effort :45 sec Pec/chest stretch on the floor each arm :45 sec thread the needle stretch on the floor each arm 1:00 Childs pose + :30 sec with shoulder variation 1:30 Spiderman lunge/leg Snatch Warm-up (No Measure) Perform the following, once with a barbell...Read More

METCON 4 rounds: 1k Assault bike 20 Box jumps (24/20″) 30 Mountain climbers 40 Double unders/80 Singles Rest 3 minutes Record time for each roundRead More

CFPC – CrossFit Warm-up Options: 1) Today’s WOD 2) ROMWOD 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_________________ Discuss Double under points of performance 10 Barbell RDLs Prepare deadlift Metcon...Read More

METCON For time: 800m Run 70 Lunge steps 60 Sit-ups 50 Push-ups 400m Run 30 Deadlift (95/65#) 20 Hang power clean 10 Push press 25 min CAP Scale movements and weight as necessary to complete the METCON within the time cap.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 jumpsWarm-up clean...Read More

METCON 24 min EMOM a) 12 KBs (44/26#) b) 12 Wallballs (16/10#, 10/9′) c) 12 Jumping pull-upsRead More