CFPC – CrossFit Warm-up Warm-up (No Measure) 2 Rounds: 2 min Row 10 Reverse lunge steps 20 Jumping jacks 10 Barbell good mornings 20 Heavy Russian swings Discuss deadlift points of performance and practice with unloaded barbell: 1) Maintain lumbar curve 2) Hips and shoulders rise together 3) Weight biased to the heels 4) Shoulders...Read More
CORE Not for time: 3 rounds- 1:00 front plank :45 sec side plank each side 10 Barbell good mornings 15 Back extension METCON For time: 25 Burpees 50 Kettlebell Swings (53/26#) 25 BurpeesRead More
CFPC – CrossFit Warm-up Down and Backs (No Measure) 200m Run or 250m Row DOWN and BACK 1) High knees 2) Butt kickers 3a) Lunge stretch- 3 sec hold 3b) 5 Inch worms- 3 pushups 4a) High kick march 4b) Spiderman- lunge and hold 5) Side shuffle (stay low) 6) Karaoke Weightlifting Back Squat (3...Read More
CFPC – CrossFit Warm-up Today’s WOD will help us develop the skill of Touch and Go, in light of the 2017 Open just around the corner! Clean/Press Warm-up (No Measure) 3 rounds: 5 Press and back (Bar) 5 Push press (dip, pause, assess vertical torso…then drive up) 10 Close-grip kip swing 5 Cat/Cow with 3...Read More
Announcements For those who pre-ordered (and paid) for jackets, they are in and can be picked up anytime- just notify a coach of the size you ordered. Long sleeve shirts should be in any day now, waiting to hear back on where they could be! Thanks =) CFPC – CrossFit Warm-up Warm-up (No Measure) Perform...Read More
