CFPC – CrossFit Warm-up Warm-up (No Measure) 2 Rounds: 1 min Row :30-45 sec handstand hold, w/ or w/o wall 10 PVC Pass throughs 5 PVC Split Jerk, STICK IT 10 Close grip kipp swings 10 Bulgarian split squats, 5 per leg (place foot on bench behind you and squat knee to floor- do not...Read More

WEIGHTLIFTING 4 sets of 8 Back squats @60-65% METCON For time: 100 Wallballs 40 Double under/80 singles penalty on each break Break=pause in the squat, drop, leaning against the wall or letting the ball drop below your waist. “No reps” are not breaks, but DO NOT count toward your total.Read 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 Weightlifting...Read More

METCON For time: Complete the following in any order, partition as desired: 5k Row 10k Assault bike Rotate back and forth as often as you like until you complete both the row and the bike distances.Read More

CFPC – CrossFit Warm-up Metcon (No Measure) 3 Rounds: 8 Burpees 20 Jumping jacks 100′ Waiters walk/arm 10 1-arm dumbbell overhead squats per arm 10 Close grip kipp swing With barbell: 5 Elbows high and outside 5 Snatch grip push press 5 High hang power snatch 5 Hang power snatch Metcon Complete each “Death by”...Read More

LeanFit METCON “TABATA Something Else” 8 Rounds of :20 sec work, :10 sec rest for max reps of: Pull-ups then, Push-ups then, Sit-ups then, Air squatsRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) 400m Run _____________ 3 rounds: 7-10 Push-ups 10 Walking lunges 5 Squat Jumps 8 Dumbbell Push press 15 Russian swings Then; 1:30 Pigeon stretch, each leg 3 SLOW Jefferson curls 5 High hang power clean 5 Barbell hang power clean 5 3-position pause power cleans (pause 1 sec...Read More

CFPC – CrossFit Warm-up Metcon Everything Warm-up (No Measure) 3 rounds of 10 reps of: Spiderman Lunge (20 sec/side, 1 time) Overhead Squat with PVC Sit-ups Back-extensions or Supermans Pull-ups or Ring rows Hand Release Push-ups3 sets of: 10 Banded face pulls 10 Band pull aparts 10 Close grip kipp swings Then; 2 min Goblet...Read More

METCON For time: 1200m Bike 100 Singles 40 Wallballs 900m Bike 75 Singles 30 Wallballs 600m Bike 50 Singles 20 Wallballs  Read 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 jumpsPrepare deadlift...Read More