Announcements April Events: DATE MOVED! We will announce new date: “Supplement Stew”, nutrition talk with Dabney at CFPC following the Community WOD. $25 for the seminar, discussing what supplements are useful and what to avoid, price also includes 25% off any nutritional/Dietician services with Engage Your Wellness. 4/22- Gathering @ Wade’s Ranch. Check email for...Read More

Announcements April Events: DATE MOVED! We will announce new date: “Supplement Stew”, nutrition talk with Dabney at CFPC following the Community WOD. $25 for the seminar, discussing what supplements are useful and what to avoid, price also includes 25% off any nutritional/Dietician services with Engage Your Wellness. 4/22- Gathering @ Wade’s Ranch. Check email for...Read More

Announcements April Events: DATE MOVED! We will announce new date: “Supplement Stew”, nutrition talk with Dabney at CFPC following the Community WOD. $25 for the seminar, discussing what supplements are useful and what to avoid, price also includes 25% off any nutritional/Dietician services with Engage Your Wellness. 4/22- Gathering @ Wade’s Ranch. Check email for...Read More

Announcements April Events: 4/15- “Supplement Stew”, nutrition talk with Dabney at CFPC following the Community WOD. $25 for the seminar, discussing what supplements are useful and what to avoid, price also includes 25% off any nutritional/Dietician services with Engage Your Wellness. 4/22- Gathering @ Wade’s Ranch. Check email for detail, all day event. Come and...Read More

Announcements April Events: 4/15- “Supplement Stew”, nutrition talk with Dabney at CFPC following the Community WOD. $25 for the seminar, discussing what supplements are useful and what to avoid, price also includes 25% off any nutritional/Dietician services with Engage Your Wellness. 4/22- Gathering @ Wade’s Ranch. Check email for detail, all day event. Come and...Read More

CFPC – CrossFit   Warm-up Foam roll prior to class: Thoracic (upper back) and triceps (place bar on squat rack and smash/roll tricep across the collar region) Metcon 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...Read More

CFPC – CrossFit   Warm-up Warm-up (No Measure) 400m Run ______________ 3 rounds, or 12 min: 6 Barbell RDLs :30-45 sec Handstand hold 15 Heavy Russian Swings 10 Reverse Lunge steps 1 SLOW Jefferson curl Weightlifting Deadlift (12 min to work up to a heavy set of 5) Metcon Metcon (AMRAP – Rounds and Reps)...Read More

CFPC – CrossFit   Warm-up Warm-up (No Measure) 500m Row _______________ 10 PVC Pass throughs 10 PVC Windmills Box edge shoulder stretch, :60 sec 3 Rounds: 10 Banded Face-pulls 10 Push-ups, full ROM, modify angle if necessary 6 Ring rows 3 Inch-worms, no push-up 10 Close grip kipp swings Gymnastics 1) Complete 5 sets of...Read More

CFPC – CrossFit Warm-up Seven Warm-up (No Measure) 2 rounds: 200m row 20 Jumping jacks 5 Pull-ups *or* 8 Ring rows 10 Push-ups 15 Squats Metcon Metcon (AMRAP – Rounds and Reps) 15 min AMRAP: 20 Kettlebell swings (53/35#) 10 Burpee box jumps (24/20″) Core Work Metcon (No Measure) 3 sets, for quality: 10 Shoulder...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 Rounds, start anywhere: 1 min Row, 70-80% effort 10 Squat jumps 10 Glute bridges w/ pause 10 Banded face pulls 10 Hollow rocks ______________________ Couch stretch, :90 sec per leg Child’s pose, 1 min + 1 min w/shoulder variation 10 Leg swings each direction Warm-up power clean...Read More