METCON 8 min AMRAP 6 DB shoulder press/arm 12 Burpees to plate 36 DU/ 60 Singles Rest 6 minutes 5 Rounds: 300m Row Rest :90 sec Record each split timeRead More

CFPC – CrossFit Warm-up PVC Stretches (No Measure) 10 each: 1) Pass-throughs+toe touch 2) Windmill- right and left 3) Torso twist 4) Snatch grip push press 5) Overhead squat Warm-up (No Measure) 3 Rounds: 10 Narrow grip kipp swings 5 Russian Baby makers :30-45 sec Narrow HS hold Weightlifting Practice Split jerk footwork with empty...Read More

Announcements 4th of July is this Monday! We will only be holding one class- 9:30am! We will also be getting together at TCU to play Sand Volleyball from 12:30-2:30pm on the 4th, popsicles will also be provided. ANYONE is welcome! Bring family and friends to play and/or watch! Please RSVP with an email to Reid,...Read More

This 4th of July we would like to extend an invite to all CFPC members to join us for a 9:30am holiday class! (this will be the only class for July 4th) We would also like to celebrate with you, your family and friends with some Sand Volleyball at the TCU sand volleyball courts! We...Read More

GYMNASTICS 3 sets of max rep dips, 2 minutes rest between. Scaling options available, Coach will designate one for you. METCON 3 rounds for time: 50m(165′) Walking lunge 750m RunRead More

Announcements 4th of July is this Monday! We will only be holding one class- 9:30am! We will also be getting together at TCU to play Sand Volleyball from 12:30-2:30pm on the 4th, popsicles will also be provided. ANYONE is welcome! Bring family and friends to play and/or watch! Please RSVP with an email to Reid,...Read More

Announcements 4th of July is this Monday! We will only be holding one class- 9:30am! We will also be getting together at TCU to play Sand Volleyball from 12:30-2:30pm on the 4th, popsicles will also be provided. ANYONE is welcome! Bring family and friends to play and/or watch! Please RSVP with an email to Reid,...Read More

WEIGHTLIFTING 3 sets of 10 Back squat @60%, 1 set every 2 min METCON 8 min AMRAP 5 Front squat 7 Bar facing burpees 9 Deadlift Rest 5 min 6 min Double under practiceRead 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 Weightlifting Back Squat...Read More

METCON 5 Rounds: 25 Calorie Row 20 Kettlebell swings 15 Jumping pull-upsRead More