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 Weightlifting 5 sets each of: a) 8 Single arm DB press / arm b) 8 DB Bent over...Read More

METCON 30 min EMOM consisting of; 0-10: :40 sec Row (calories) 11-20: Alternate minutes of: a) :40 sec Sit-ups, b) :40 sec Push-ups 21-30: Alternate minutes of: a) :40 sec Air squats, b) :40 sec Kettlebell swings Record total reps as your scoreRead 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 walksDiscuss and practice Clean and...Read More

METCON For time: 200′ Bear crawl 40 Pull-ups 150′ Bear crawl 30 Pull-ups 100′ Bear crawl 20 Pull-ups 50′ Bear crawl 10 Pull-ups 50’= 1 length of the gym floor Scale pull-ups with jumping pull-ups or ring rowsRead 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 LeanFit 12 Days of Christmas! Performed like the song (1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1 etc) For time: 12 Bar facing burpees 11 Deadlift (105/65#) 10 Box jumps (24/20″) 9 Wallballs (16/10#) 8 Kettlebell swings (44/26#) 7 Push-ups 6 Sit-ups 5 Air squats 4 Ring rows 3 Dumbell hang power clean 2 DB Push press...Read More

CFPC – CrossFit Warm-up Discuss workout Warm-up (No Measure) 2 rounds: 1 min Row 10 PVC Pass throughs 10 PVC overhead squats 5 Russian baby makers 10 Squat jumps 10 Banded face pulls 10 Heavy Russian swings 10 Spiderman Lunge & stretch (3-5 sec/rep) 10 High kick+toe touch Then; Grab a barbell and Perform 5...Read More

CFPC – Community Workout 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...Read More

METCON For Time: 30 Box jumps, 24/20″ 30 Jumping pull-ups 30 Kettlebell swings, (35/26#) 30 steps Walking Lunge 30 Knees to elbows 30 Push press, 45/35# 30 Back extensions 30 Wall ball shots, 20/14# 30 Burpees 30 Double undersRead More

Announcements Our 12 Days of Christmas WOD and White Elephant gift exchange will be on Dec 19th! Workout at 5:30pm, gift exchange, food and drink to follow. (Workout for all classes that day will be 12 Days of Christmas, you are welcome to attend the gift exchange only beginning at 6:30pm) Donation boxes are out!...Read More