Announcements This Saturday we will be hosting the RXGymnastics seminar from 9am to 3pm at CFPC. Therefore, there will be no structured Community class WOD at 9:30am. Members are welcome to come and perform their own workout/lifting in the courtyard area at any time between 9am and 12pm, but the indoor gym space will be...Read More

METCON For time: 50-40-30-20-10 Kettlebell swings (53/35#) Lunge steps x2 Double unders (x4 singles) Double unders are increased to 100-80-60-40-20 COOL DOWN 2k Recovery rowRead More

Announcements This Saturday we will be hosting the RXGymnastics seminar from 9am to 3pm at CFPC. Therefore, there will be no structured Community class WOD at 9:30am. Members are welcome to come and perform their own workout/lifting in the courtyard area at any time between 9am and 12pm, but the indoor gym space will be...Read More

METCON 7 Rounds for time: 10 Medball bear hug step-ups (20/14#) 50′ Bear Crawl 50′ Farmers carry (53/35#) 10 Push press (95/65#) 10 Ring rowsRead More

Announcements This Saturday we will be hosting the RXGymnastics seminar from 9am to 3pm at CFPC. Therefore, there will be no structured Community class WOD at 9:30am. Members are welcome to come and perform their own workout/lifting in the courtyard area at any time between 9am and 12pm, but the indoor gym space will be...Read More

METCON 25 min AMRAP 50 Singles 40 Bicycles (core) 30 Russian kettlebell swings 20 Push-upsRead More

Announcements This Saturday we will be hosting the RXGymnastics seminar from 9am to 3pm at CFPC. Therefore, there will be no structured Community class WOD at 9:30am. Members are welcome to come and perform their own workout/lifting in the courtyard area at any time between 9am and 12pm, but the indoor gym space will be...Read More

METCON 4 Rounds for total reps: 2 min Row 1:30 Burpees 1 min Jumping pull-ups :30 sec restRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 rounds: 10 Close grip kipp swings 30-45 sec handstand hold 10 Banded face pulls 10 Squat jumps 1 min Row Then; 2 min Goblet squat hold 1 min Band front rack stretch Metcon Metcon (AMRAP – Rounds) EMOM; For 5 minutes, perform: 5 Thrusters (95/65#) 5 Pull-ups...Read More

METCON 30 min AMRAP: 400m Run 100 Singles 30 Mountain climbers 30 Wallballs 30 Single Kettlebell deadliftRead More