CFPC – CrossFit Warm-up Squat/Core/Leg (No Measure) 2 rounds: 30 high-knees 15 air squats 20 jumping jacks 10 push-ups 200m rowThen 3 min squat hold Weightlifting Tempo Back Squat (7 sets of 3, AHAP. 1 set every 2 min.) Back squat with a 5 second descent and 3 second pause in the bottom. Gymnastics A:...Read More

METCON For time: 40 Assault bike calories 30 Wallballs 150 Singles 800m Run 150 Singles 30 Medball sit-ups 50 KB SDHPRead 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:60 sec/leg Calf stretch...Read More

GYMNASTICS Pull-ups; L1- (Cannot perform a strict pull-up): Complete 3 x 8-12 Banded pull-ups, :90 sec rest, then accumulate 25 Ring Rows L2- (Easy 1 Strict Pull-up): 3 min Kipp practice, then 5 min EMOM of max reps strict pull-ups L3- (5/3 Unbroken strict pull-ups): 6 min EMOM 2-6 Strict Pull-ups, then 20 Kipping pull-ups...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 Beginning our Gymnastics Cycle (Pull-ups and dips) to develop strength and progression, follow a Level of ability for each...Read More

METCON For time: 800m Assault bike 25 Power cleans (light) 35 Medball Lunge steps 1200m Assault bike 20 Power clean 30 MB lunge steps 1600m Assault bike 15 Power cleans 25 MB Lunge stepsRead More

Announcements CrossFit Games is this weekend! We will host a watch party at CFPC on Sunday the 24th at 5:30pm. You are welcome to bring your own snacks/drinks to share. We will be beginning a 6-weeks Gymnastics cycle next week, MWF of our regular CrossFit classes working to develop pull-ups and dips, progressing to muscle-ups...Read More

METCON 14 min AMRAP 30 Push-ups 25 Box jumps 20 Pull-ups MOBILITY Foam roll Quads, IT bands, and Glutes Couch stretch :90 sec per leg :60 sec chest stretch per side Banded shoulder stretch :60 sec per armRead More

Announcements CrossFit Games is this weekend! We will host a watch party at CFPC on Sunday the 24th at 5:30pm. You are welcome to bring your own snacks/drinks to share. We will be beginning a 6-weeks Gymnastics cycle next week, MWF of our regular CrossFit classes working to develop pull-ups and dips, progressing to muscle-ups...Read More

METCON For time: 80 Lunge steps 40 KB swings 40 Sit-ups Rest 4 min 2 rounds: 40 Lunge steps 20 KB swings 20 Sit-ups Rest 4 min 4 rounds: 20 Lunge steps 10 KB swings 10 Sit-upsRead More