Announcements If you pre-ordered a long sleeve shirt or jacket, please pick them up from a coach prior to Feb. 17th! Blue Zones project will be joining us this Saturday, the 11th, immediately following the Community workout for a cooking demonstration and official induction of CrossFit Panther City into the Blue Zones initiative. In order...Read More

WEIGHTLIFTING A1) 4 x 8 KB Shoulder press each arm A2) 4 x 6-8 Ring rows METCON Open 12.1 7 min AMRAP Burpees to 6″ targetRead More

Announcements If you pre-ordered a long sleeve shirt or jacket, please pick them up from a coach prior to Feb. 17th! Blue Zones project will be joining us this Saturday, the 11th, immediately following the Community workout for a cooking demonstration and official induction of CrossFit Panther City into the Blue Zones initiative. In order...Read More

METCON 20 min AMRAP 18 Calorie row 15 Bench press (75/35#) 12 Box jumps (24/20″)Read More

Announcements If you pre-ordered a long sleeve shirt or jacket, please pick them up from a coach prior to Feb. 17th! Blue Zones project will be joining us this Saturday, the 11th, immediately following the Community workout for a cooking demonstration and official induction of CrossFit Panther City into the Blue Zones initiative. In order...Read More

METCON 14 min AMRAP 50 Wallballs (20/10#, 9′) 200 Single undersRead More

Announcements If you pre-ordered a long sleeve shirt or jacket, please pick them up from a coach prior to Feb. 17th! Blue Zones project will be joining us this Saturday, the 11th, immediately following the Community workout for a cooking demonstration and official induction of CrossFit Panther City into the Blue Zones initiative. In order...Read More

METCON Five rounds for time: 18 Kettlebell Swings (44/26#) 12 Alternating Reverse Lunges w/ Kettlebell Goblet Hold 9/6 Assault Bike caloriesRead More

CFPC – Competitor WOD Metcon Additional engine work to prepare for the Open. First hint for the workouts to be released: There will be a 50/35# dumbbell movement in the Open this year! Metcon (Time) 7 Rounds: 10 Calorie Assault bike 6 Dumbbell Hang snatch/arm (55/35#) 2 Muscle-ups (ring preferred over bar, modify to 2...Read More

CFPC – CrossFit Warm-up 400m Jog Snatch Warm-up (No Measure) Perform the following, once with a barbell and once with some added weight: 5 Snatch Grip RDL 5 Snatch High pulls (elbows high and outside) 5 Muscle Snatches (No rebend in the knees!) 5 Overhead squats 5 Snatch grip push press 5 Snatch balance 5...Read More