CFPC – Community Workout Warm-up Warm-up (No Measure) 400m Jog Down and Back 1a) Spiderman lunge 1b) Inch worm, 5 w/ 3 Pike push-ups 2a) Pivot squats 2b) High kicks 3a) Knee hug+lunge stretch 3b) Hamstring stretch walk ——————— 10 Push-ups 5 Cat/Cows 10 Sit-ups 5 Cat/Cows 10 Partner hollow rocks 10 Partner supermans Power...Read More

GYMNASTICS Re-test Pull-ups and Dips METCON CrossFit Open 12.1 7 min AMRAP Burpees to a 6″ targetRead More

CFPC – CrossFit Warm-up Everything Warm-up (No Measure) 3 rounds of 10 reps of: Spiderman Lunge (20 sec/side, 1 time) Overhead Squat with PVC Sit-ups Back-extensions or Supermans Pull-ups or Ring rows Hand Release Push-ups Gymnastics 20 minutes to Re-test all 4 stations: 1) max set of strict pull-ups, 2) max pull-ups in 2 minutes...Read More

METCON 24 min AMRAP 500m Airdyne 50 Air squats 100′ Bear crawlRead More

Announcements Final week of Gymnastics cycle! (6 of 6) We will test again for strict pull-ups, kipping pull-ups and for levels 4/5 ring muscle-ups on Friday or you can come in to re-test Saturday during open gym (10:30-12) Reid is back and excited to see everyone! =D CFPC – CrossFit Warm-up Down and Backs 3.0...Read More

GYMNASTICS Dips and Pull-up cycle work METCON 5 Rounds: 20 Sit-ups 15 Push-ups 10 Calorie rowRead More

Announcements Final week of Gymnastics cycle! (6 of 6) We will test again for strict pull-ups, kipping pull-ups and for levels 4/5 ring muscle-ups on Friday or you can come in to re-test Saturday during open gym (10:30-12) Reid is back and excited to see everyone! =D CFPC – CrossFit Warm-up Seven Warm-up (No Measure)...Read More

WEIGHTLIFTING Back squat 6 min EMOM, 8 reps METCON 10 min AMRAP 50 Singles 25 Russian KB swings 15 Burpee box jump oversRead More

Announcements Final week of Gymnastics cycle! (6 of 6) We will test again for strict pull-ups, kipping pull-ups and for levels 4/5 ring muscle-ups on Friday or you can come in to re-test Saturday during open gym (10:30-12) Reid is back and excited to see everyone! =D CFPC – CrossFit Warm-up Down and Backs 2.0...Read More

Announcements Final week of Gymnastics cycle! (6 of 6) We will test again for strict pull-ups, kipping pull-ups and for levels 4/5 ring muscle-ups on Friday or you can come in to re-test Saturday during open gym (10:30-12) Reid is back and excited to see everyone! =D CFPC – CrossFit Warm-up Everything Warm-up (No Measure)...Read More