CFPC – CrossFit Warm-up Warm-up (No Measure) 400m Jog Spiderman lunge 40′ Knee hug+quad pull stretch 40′ Pivot squats 40′ High kick+toe touch 40′ Then; 2 rounds: 5 High box jumps 15 Heavy Russian swings 5 Russian baby makers Then; With a barbell, perform: 5 Down and finish 3 Power snatch from the hip 3...Read More

METCON In front of a 24 min running clock, perform: 6 min EMOM 6 Clean and Jerk (105/65#) 8 min EMOM 8 DB step ups (20″, 30/20#) 10 min EMOM 10 Jumping pull-upsRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 Rounds, or 15 min (whichever comes first): 8 PVC Pass through+toe touches 8 Barbell Good mornings 20 Jumping jacks 10 Bird dogs, 5 per side (on all fours, extend one leg and one arm of opposite sides of the body and hold for 2 counts) :30-45 sec...Read More

METCON For time: 45-32-18 Calorie Row Russian KB swings Double unders (2/1 singles) Air squats 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 Weightlifting Bench Press (12 min to find a heavy set of 3) Metcon Angie (Time) For Time: 100...Read More

“Loredo” 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunRead More

Announcements RxGymnastics is coming to CFPC once again! Sign-up now for this exclusive event on December 10th from 9am-3pm (1hr lunch break). Advanced gymnastics coaches will lead you through drills and instruction on the many movements involved in CrossFit workouts and competition- get that first muscle-up, toe to bar, handstand push-up or pull-up just in...Read More

METCON 7 min AMRAP 12 Kettlebell swings 6 Pull-ups Rest 3 min For time: 25-20-15 Wallballs Push-ups Box jumps (24/20″) Rest 3 min For time: 50 Burpees to 6″ targetRead More

Announcements RxGymnastics is coming to CFPC once again! Sign-up now for this exclusive event on December 10th from 9am-3pm (1hr lunch break). Advanced gymnastics coaches will lead you through drills and instruction on the many movements involved in CrossFit workouts and competition- get that first muscle-up, toe to bar, handstand push-up or pull-up just in...Read More

“Marconi” In Teams Of 2 Perform 2382 Meter Row -Then Alternating Rounds Of- 20 Rounds Of 11 Toes To Bar 20 Air Squats 16 KB Swings 53/35 For Time 2382-Badge Number 20-Years Of Service 11.20.16- End of Duty Detective Benjamin Marconi was shot and killed from ambush as he conducted a traffic stop of a...Read More