CFPC – CrossFit Warm-up Full body warm-up (No Measure) 25 Jumping jacks 5 Inch worms with 3 push-ups 25 High knees 5 Burpees 25 Butt kicks 5 Slow toe touches and holds 25 High kicks 10 PVC Pass through 10 PVC Press and reach back 10 PVC Overhead squat Metcon Metcon (Calories) 28 min EMOM...Read More

METCON For time: 150 Singles 45 Sit-ups 30 Box jumps 100 Singles 30 Sit-ups 20 Box jumps 50 Singles 15 Sit-ups 10 Box jumpsRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 min Row, 70% 3 min Goblet squat hold 2 min box edge shoulder stretch 10 Barbell shoulder press- practice bar path- STAY CLOSE and elbows in front 10 Wall therapy squats- SLOW 10 Tempo Barbell Deadlift- SLOW and reinforce positions. Pause and assess. Weightlifting The CrossFit Total...Read More

METCON 4 Rounds: 4 min AMRAP 400m Run Max rep wallballs Rest 2 minRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) 5 min Row 70->85% effort 2 min Pigeon/leg 2 min Couch stretch/leg 8 min EMOM Even- 3 Muscle snatch+5 Hang power snatch Odd- 10 Squat Jumps+5 Push-ups Metcon Metcon (Time) 10 Rounds for time: 15 Wallballs (20/14#) 3 Power Snatch (135/95#) 18 min CAPRead More

METCON 24 min EMOM a) 10 Burpees b) 15 Kettlebell swings c) 15 Jumping Pull-upsRead More

CFPC – CrossFit Warm-up 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-ups Weightlifting Clean and Jerk (8 x 2+1 @70-80%) 1 set every 2 min. Squat clean, drop, Squat clean and jerk....Read More

METCON 10 min AMRAP 15 Box jump overs 10 Shoulder to overhead   CORE WORK 4 Rounds: 20 weighted Sit-ups or 15 GHD :45 sec Side plank/side :30-60 sec Bar hang (engage core) 10 Banded goodmorningsRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 rounds: 12 Box step-ups 12 Rear lunges 5 Barbell shoulder press+5 Push press 10 Squat jumps Banded front rack stretch-:90 sec per arm Pigeon stretch- 2 min per leg Metcon Metcon (Weight) 10 min AMRAP 15 Box jump overs (24/20″) 10 Shoulder to Overhead Score= total weight...Read More

METCON 5 Rounds: 3 min Row (calories) 2 min RestRead More