METCON 13 min AMRAP 10 Burpees 10 Thrusters 200m Run GYMNASTICS Pull-ups and Dips cycleRead More

CFPC – CrossFit Warm-up No 400m Run Down and Backs 2.0 (No Measure) 400m Run DOWN and BACK 1a) Lunge stretch 1b) 5 Inch Worms- 3 push-ups 2) Burpee broad jump (down & back) 3a) Spiderman lunge 3b) Pivot Squats 4a) High kick + Toe touch 4b) High skips 5a) Bear crawl 5b) Crab walk...Read More

METCON For time: 50 box jumps, 24/20″ 25 shoulder press 40 box jumps 20 shoulder press 30 box jumps 15 shoulder press 20 box jumps 10 shoulder press 10 box jumps 5 shoulder pressRead 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 Metcon...Read More

METCON 50-40-30-20-10 Sit-ups 25-20-15-10-5 Deadlifts (~50% 1RM) GYMNASTICS Pull-up and Ring dip cycle workRead More

CFPC – CrossFit Warm-up Seven Warm-up (No Measure) 2 rounds: 200m row 20 Jumping jacks 5 Pull-ups *or* 8 Ring rows 10 Push-ups 15 Squats Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups45#= Rx for both males and females. Scale pull-ups with strict banded pull-ups. Gymnastics Ring Dips L1- (Feet assisted...Read More

METCON 20 min AMRAP 200m Run 20 Burpees 20 Wallballs 20 Kettlebell swings 20 Jumping pull-upsRead 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 Weightlifting...Read More

METCON “Death by” Row: Begin with 100 meters, +10 meters every minute until failure to complete distance within the minute. GYMNASTICS Dips cycle progression workRead More

CFPC – CrossFit Warm-up Squat/Core/Leg (No Measure) 2 rounds: 30 high-knees 15 air squats 20 jumping jacks 10 push-ups 200m row Metcon Metcon (AMRAP – Rounds and Reps) “Death by” Thrusters: Begin with 5 reps, +1 rep every minute until failure to complete reps within the minute. Rx= 50% Front squat 1RM Gymnastics Gymnastics Cycle...Read More