CFPC – CrossFit Warm-up Lift/Squat/Jump (No Measure) A) High knees 2x B) Butt kicks 2x A) Spiderman Lunge B) Broad Jumps Leg swings (10 each direction) Accumulate 40 heavy Russian Swings 20 Sit-ups Metcon Metcon (Time) 8 Rounds: 11 Bodyweight Deadlift 100m Run Bodyweight is considered “Rx, many should scale down. Run is designed to...Read 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 3a) Spiderman lunge 3b) Pivot Squats 4a) High kick + Toe touch 4b) High skips 5a) Bear crawl 5b) Crab walk Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200...Read More

STRENGTH 4 x 8 Deadlift, 1 set every 2 min METCON 10 min AMRAP 30 Russian swings 2 Round of “Cindy”(5 Pull-ups, 10 push-ups, 15 squats) 1 Round of Cindy=30 reps Practice proper scaling for fluid transitions on Cindy movementsRead More

WARM-UP 5 min Row 70->85% effort Then; Lunge stretch High skips 10 PVC Pass through+ toe touches 10 Leg swings each direction 10 Banded Good mornings 15 Push-ups Accumulate 40 Heavy Russian kettlebell swings STRENGTH Deadlift- 8 x 3, 1 set every 2 min @80%+ METCON 10 min AMRAP 10 Hang Power Clean 2 Round of...Read More

STRENGTH Push Press 3 x 10, 1 set every 2 minutes METCON 14 min AMRAP 7 Dumbbell Shoulder press/arm 7 Dumbbell snatch/arm 21 Sit-ups 200m RunRead 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 3a) Spiderman lunge 3b) Pivot Squats 4a) High kick + Toe touch 4b) High skips 5a) Bear crawl 5b) Crab walk Weightlifting Push Press (5 x 5, 1 set every 2...Read More

STRENGTH 4 sets of 12 Back rack lunge steps, rest :90 sec between sets METCON 4 rounds, each for reps: 5 min AMRAP: 60 Singles 20 Sit-ups 15 Kettlebell swings 10 Push-ups Max Jumping pull-ups Rest 1 min btwn roundsRead 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 Overhead Squat (5 x 3, 75%+) Come to a full stop at the bottom of each rep. Rest 2...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) Medball Tic-tac-toe Warm-up – Best of 5 games Kettlebell touch game -tournament style, single elimination. Elimination=20 Push-ups. Skill 5 Rounds: Ring dips x 8-15 Rest 1 min 5 RDL, AHAP Rest :90 sec Ring Dips Snatch grip RDL Metcon Metcon (AMRAP – Rounds) 10 min AMRAP 12 UB...Read More

METCON 30 min EMOM a) 10-15 Calorie Row b) 10-20 Push-ups c) 30 Lunge steps, w/ medball if wanting challengeRead More