METCON 15 min EMOM a) 10 Shoulder press b) 20 Medball squats (20/14#) c) 30 Double unders/50 singlesRead 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 jumpsDiscuss/practice K2E...Read More

METCON 5 rounds: 400m Run 15 Push-ups 15 Deadlift (135/95#) 15 Box jumps (20″)Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 rounds: 1 min Row 10 Good mornings 10 Squat jumps Then; 1 min ankle mobility/leg 1:30 Goblet squat hold Weightlifting Back Squat (4 sets of 8 @65-75% 1RM) Metcon Metcon (Time) 4 rounds: 400m Run 12 Deadlift (135/95#) 9 Hang power clean 6 Shoulder to overheadRead More

METCON 20 min AMRAP 30 Wallballs 30 Lunge steps 30 Kettlebell swings (53/35#) 30 Sit-upsRead 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 (AMRAP – Rounds and Reps) 20 min AMRAP 30 Wallballs (20/14#) 30 DB Weighted lunge steps...Read More

METCON 5 Rounds for time: 20 Medball step-ups 30 Medball Russian twist 40 Mountain climbers 50 SinglesRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 rounds: 1 min Row 10 Barbell good mornings 10 Squat jumps 100′ DB waiters walk/arm 10 Close grip kipp swings Weightlifting Alternate between the following movements for 5 sets each in total: a) 8 Single arm KB RDL / leg b) :30 sec Handstand hold (freestanding=Rx, record...Read More

New jacket and Long sleeve designs to be ordered by Jan. 2 are shown below! Please place a Pre-order for your desired design and sizes by 12/30 to ensure it is included with the order. The jackets are our softest fabric yet and 1 jacket of each size is available at CFPC to try on...Read More

WEIGHTLIFTING 5 sets each of: a) 8 Single arm DB press / arm b) 8 DB Bent over Row / arm (bent over a bench) Rest :30 sec between movements and 1 min between rounds METCON For time: 25-20-15 Box jumps (24/20″) Push press (75/55#) BurpeesRead More