Announcements We are so thankful to announce we will be celebrating our 3rd Anniversary on Saturday, January 14 at 7:00pm graciously hosted at the home of Nicole and Mike. We would love for anyone who is able to join us in this celebration! Please RSVP to the email invitation for the event so we can...Read More

METCON 18 min AMRAP 15 Jumping pull-ups 12 Push press (75/55#) 9 Box jump overs (20″) 7 Push-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 6 Rounds for time: 20 Sit-ups 20 Lunge steps 80 SinglesRead More

CFPC – CrossFit Warm-up 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 sec hold 2 Jefferson curls w/ barbell 15 sec Superman hold 15 sec Hollow hold 2 Wall walks Weightlifting Shoulder Press (3...Read More

METCON 2 Rounds for time: 600m Run 30 Kettlebell swings (35/26#) 18 Ring rows Rest 4 minutes 10 min AMRAP 12 Wallballs (16/10#) 12 Burpees over rower 12 Calorie rowRead More

CFPC – CrossFit Warm-up 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 Metcon Metcon (AMRAP...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) Prior to class: Foam roll and individual mobility Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving...Read More

METCON For time: 50 Calorie Row 250′ Bear crawl 40 Burpees 200′ Broad jump, 10 Jumping jacks every 5 jumps 30 Dumbbell Hang power clean 150 Flutter kicksRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) 400m run 10 PVC pass throughs+toe touch 10 Windmills 15 Banded face pulls 10 Scapular Pull-ups :30-45 sec Handstand hold 30 Lunge steps 15 Ring rows Gymnastics Perform a set of max strict pull-ups, Rest 2 min, complete 3 sets in total and record the largest set. Scaling...Read More