CFPC – CrossFit Warm-up Down and Back 1a) Spiderman Lunge 1b) Pivot squats 2a) 10 Wide leg inch worm with 1 push-up 2b) Quad pull 3a) High skips 3b) Bear crawl 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...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 rounds: 10 Scap activation push-ups 10 Push-ups 10 Scap activation pull-ups 5 Strict pull-ups or ring rows 5 Barbell Shoulder press, focus on bar path and tight midline (squeeze the butt!) 5 Barbell Push press 1 min Row (~70% effort) Warm-up push press and pull-ups. Discuss technique...Read More

METCON 3 Rounds, each for time: 30 Push-ups 50 Double unders (100 singles) 700m Row Rest 2 minRead More

CFPC – CrossFit Warm-up Metcon Warm-up (No Measure) Prior to class- Please familiarize yourself with the movement standards and workout description by watching the following video: https://www.youtube.com/watch?v=tMarGTHymeA 2 rounds: 10 Jump squats 10 Kipp swings 15 Hollow rocks 10 Back extension 15 Heavy Russian swings Banded lat stretch, 1:00 min/arm Banded Archer stretch, :45 sec/arm...Read More

METCON 16 min AMRAP 25 Sit-ups 20 Box jump overs (24/20″) 15 Thrusters (75/55#)Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) Just like last week, you will have two options for today’s class. 1) If you are not signed up for the Open, or do not plan to perform it you can complete the workout today or ROMWOD for some recovery stretching, 2) If you plan to complete 17.2...Read More

METCON For time: 400m Run 35 Kettlebell swings (44/26#) 35 Burpees 600m Run 28 KBS 28 Burpees 800m Run 21 KBS 21 BurpeesRead More

CFPC – CrossFit Warm-up Foam roll prior to class: Upper thoracic (remember to cross hands over chest) Quads IT bands (outer thigh) Hamstrings 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...Read More

METCON 5 rounds for time: 20 Jumping pull-ups 30 Air squats 40 Lunge steps w/ medball (16/12#)Read More

Announcements Score submission deadline for 17.1 has been extended to this evening at 7pm. If you have not submitted a score or would like to try for a better score, be sure to have it entered on games.crossfit.com by 7pm tonight! Also, if you are performing the Open, please ensure you have selected Team “CrossFit...Read More