WEIGHTLIFTING Five sets of: Unsupported Seated Strict Press x 5-7 reps (sit on a bench without back support and press the barbell from shoulder to overhead) Rest 2-3 minutes between sets METCON 16 min AMRAP Run 400 Meters 15 Dumbbell Push Presses (25/15#) 10 Strict Pull-Ups or Ring rows (can also be scaled with bands)Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 10 PVC Pass throughs 20 Pipe facing jump overs 10 Banded face pulls 50′ Bear crawl Discuss METCON Points of Performance for Push Press and Hang Power Cleans- Practice with PVC then empty barbell. Perform 5 & 5 Push press and HPC with presumed METCON weight...Read More

METCON For time: 50 Wallballs (20/14#) 100 Double-Unders 40 Wall Ball Shots 80 Double-Unders 30 Wall Ball Shots 60 Double-UndersRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) 400m Jog 15 Burpees 10 Banded face pulls 10 Barbell RDLs 15 Ring rows 3 Jefferson curls Down and Backs High knees Lunge stretch High skips High kick march Metcon 500m Row (Time) Max Effort 500m Row6 rounds: 500m Row Rest 1:1 or work/rest with a partner Record...Read More

METCON Three rounds for time of: 400m Run 30 Kettlebell Swings 20 Push-Ups 100′ Bottoms up KB carry (50′ right & 50′ left)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 Gymnastics Alternate movements until you have completed 5 sets in total. a) Weighted pull-ups, 3 reps AHAP -Scaling...Read More

METCON Every 8 minutes for 32 minutes (4 sets) perform: Row 750 Meters 10 V-ups 12 Pull-ups (banded if necessary) 14 Seated Dumbbell shoulder press (35/20#) *Record the time takeRead 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 jumpsThen; Banded...Read More

METCON 5 Rounds: 15 Shoulder press (95/65#) 100′ Waiters walk/arm (45/25# DB) 15 Ring rows 20 Lunge steps w/ medball (20/14#) Rest 2 minutes Record total working time (subtract the 8 min of rest) Rest 5 min 50 Calorie Assault bikeRead More

CFPC – CrossFit Warm-up Metcon 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 Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsScaling pull-ups can...Read More