METCON 5 Rounds for time: 21 Assault bike calories 50′ Bear crawl 18 Kettlebell swings 50′ Lunge walk 15 Jumping pull-upsRead More

Announcements CrossFit Games is in 11 days! Look for a watch party announcement. We will be beginning a 6-weeks Gymnastics cycle the following week, MWF of our regular CrossFit classes working to develop pull-ups and dips, progressing to muscle-ups for the advanced athletes! Please check your inbox for an Evite to our Social at Rodeo...Read More

Hey Panthers! We would like to offer help towards the fundraiser for families involved in the Dallas tragedy, we are accepting donations but we would like to add: From now (July 11th) until July 18th, we will donate 25% of all product sales- Rx bars, SFH, and Tribal Juices– to these families. Please let your family...Read More

METCON “Fight Gone Bad” 3 Rounds: Three rounds of: Wall-balls (20/14#, 10’/9′) Sumo deadlift high-pull, 75/55# Box Jump, 20″ box Push-press, 75/55# Row (Calories) Work for 1 minute each station for max reps, transitions cut into your time each minute.Read More

Announcements CrossFit Games is in 11 days! Look for a watch party announcement. We will be beginning a 6-weeks Gymnastics cycle the following week, MWF of our regular CrossFit classes working to develop pull-ups and dips, progressing to muscle-ups for the advanced athletes! Please check your inbox for an Evite to our Social at Rodeo...Read More

METCON 7 Rounds: 7 Thrusters (115/75#) 16 Box jump overs (24/20″) 10 Chest-to-bar On July 7th, 2016, 10 members of the Dallas Police force were shot by assailants while working to maintain control of a protest in the city. At this point, 4 of the officers have been confirmed dead and 4 more in critical condition....Read 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 walk2 rounds: 10 Ring...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 5 rounds: :30 sec row @75% 12-15 push-ups Chest stretch, :90 sec per arm Couch stretch, :90 sec per leg pvc pass through+toe touch x10 10 Russian baby makers Pigeon, :90 sec per side Accumulate 50 heavy Russian swings and 50 sit-ups Metcon Metcon (2 Rounds for weight)...Read More

METCON “Dirty Thirty” For Time: 30 Box Jumps (24/20 in) 30 Jumping Pull-Ups 30 Kettlebell Swings (35/26 lbs) 30 Lunges 30 Knees-to-Elbows 30 Push Press (45/35 lbs) 30 Back Extensions 30 Wall Balls (20/14 lbs) 30 Burpees 30 Double-UndersRead 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-ups6 min Mobility: Box edge shoulder stretch, Couch stretch, Banded hamstring stretch, and/or Banded shoulder mobility Metcon 40 min CAP Filthy Fifty (Time)...Read More