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 Homework for today’s weightlifting. https://youtu.be/U-PkTCZv3no...Read More

METCON TABATA Ring rows (consistent angle) Rest 1 min TABATA Sit-ups Rest 1 min TABATA Shuttle run (20’/20′, 4 point touch each change of direction. Every 20′ length=1 rep) Record all 3 movement totals separately.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) 3...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 Metcon Metcon (Time) 125 Double unders (2/1 Singles) 100 Calorie Row 75 Sit-ups 50 Pistols 40 Jumping pull-ups...Read 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 jumps Front...Read More

METCON 20 min AMRAP 400m Run 30 Russian KB swings (53/35#) 20 Jumping pull-ups 10 BurpeesRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 10 PVC Pass throughs 10 Push-ups 25 Jumping jacks 10 Squat jumps 10 Arm swings forward and backward, small and big swings Gymnastics Warm-up (No Measure) Discuss 3 drills and demo: (Perform any/all drills you are comfortable with. Alternative options are listed after these 3 drills)...Read More

METCON 5 Rounds for time: 6 Burpees 12 Kettlebell swings (44/26#) 6 Burpees 36 Double unders/72 singlesRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) Perform all 3 in any order: a) 3 min Row b) :90 sec Pigeon each leg c) :90 sec Spiderman lunge/leg Then; Accumulate 40 heavy Russian swings 2 Jefferson curls 10 Barbell RDLs 10 Good mornings 10 Leg swings/leg each direction 10 Squat jumps With barbell, BURGENER WARM-UP:...Read More

METCON For time: 60 Lunge steps 30 Jumping pull-ups 3k Assault bike 30 Jumping pull-ups 60 Lunge stepsRead More