CFPC – CrossFit Warm-up Warm-up (No Measure) 14 min “AMRAP” 1 min Row ~70% 2 Wallwalks 5 Russian baby makers 10 Close-grip kipp swings 10 Barbell push jerks 15 Heavy russian swings Weightlifting Power Clean and Jerk (3 reps EMOM for 10 min @70-80%) Perform a clean received above parallel and execute a power jerk...Read More

WEIGHTLIFTING 4 sets of 10-12 Dumbbell shoulder press, 1 arm at a time. Rest :90 sec between sets. METCON For time: 600m Run 21 Push press 400m Run 15 Push press 200m Run 9 Push pressRead 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 Gymnastics A: Pull-ups (L3 record largest set) Weighted Pull-ups (L4 and L5 record weight) L1- (Cannot perform a strict pull-up): 5×5 self-assisted pull-ups, as little leg as possible, then 3×8-12...Read More

GYMNASTICS Cycle work METCON 10 min AMRAP 30 Russian KB swings 15 Burpees to 6″ targetRead More

CFPC – CrossFit Warm-up Everything Warm-up (No Measure) 3 rounds of 10 reps of: Spiderman Lunge (20 sec/side, 1 time) Overhead Squat with PVC Sit-ups Back-extensions or Supermans Pull-ups or Ring rows Hand Release Push-ups Gymnastics Gymnastics Cycle (Pull-ups and dips) Week 2! A: Pull-ups (L1-L4 record largest set and scale) L1- (Cannot perform a...Read More

GYMNASTICS Pull-up progressions METCON “Nancy” 5 Rounds: 400m Run 15 Overhead Squats (95/65#)Read More

CFPC – CrossFit Warm-up Everything Warm-up (No Measure) 3 rounds of 10 reps of: Spiderman Lunge (20 sec/side, 1 time) Overhead Squat with PVC Sit-ups Back-extensions or Supermans Pull-ups or Ring rows Hand Release Push-ups Gymnastics Pull-ups (L2- record largest set) L1- (Cannot perform a strict pull-up): 4-6 x 4 Banded pull-ups, then, 3 sets...Read More

METCON 7 min AMRAP 14 Push press 14 Box jumps Rest 3 min 7 min AMRAP 14 Kettlebell swings 28 Lunge steps w/ KB in Goblet hold Rest 3 min 7 min AMRAP 14 Burpees 14 WallballsRead More

CFPC – CrossFit Warm-up Lift/Squat/Jump (No Measure) A) High knees 2x B) Butt kicks 2x A) Spiderman Lunge B) Broad Jumps Leg swings (10 each direction) Accumulate 40 heavy Russian Swings 20 Sit-ups10 Barbell press and back :30-45 sec HS hold 10 Barbell front squat Metcon Metcon (AMRAP – Rounds and Reps) 7 min AMRAP...Read More

WEIGHTLIFTING 4 sets of 12 Back squat at 60-70% 1RM GYMNASTICS a) Pull-ups progression work b) Ring dips progression workRead More