METCON 3 Rounds for time: 1000m Airdyne 25 Kettlebell swings 20 Goblet squat 15 BurpeesRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 10-15 Push-ups 8 Banded face pulls 8 Band pull a-parts 8 Barbell shoulder press :30-45 sec Handstand hold 1 Jefferson curl (barbell, beginning at the top of deadlift- lower to the ground one vertebrae at a time, chin neck, shoulders, upper back, mid back, low back,...Read More

METCON 2 Rounds for time of: 25 Wallballs 15 Pull-ups Rest 5 minutes AMRAP 5 minutes of: 100 Jump rope 7 Clean & Jerks (95/65#) Rest 5 minutes 3 Rounds for time of: 40 Abmat Sit-ups 50′ Burpee broad jumps 50′ Single DB OH lungesRead 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 Metcon Metcon (Time) 2 Rounds for time of: 25 Burpees 3 Rope Climbs, 15ft Rx+= exchange burpees for 30/20 cal...Read More

METCON 20 min AMRAP: 1:30 sec Calorie row 400m Run 20 Burpees Score=calories+burpees+20 for each completed runRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 rounds: 1 minute row, increasing in intensity 10 Goblet squats 10 Jumping lunges 10 Close grip kipps 5 PVC pass through+toe touch 5 PVC press and stretch back Then; PVC front rack stretch, :30 sec per arm Partner tricep stretch :30 sec per arm (in front rack...Read More

GYMNASTICS Accumulate 30 Ring rows, aiming for sets of 6-10 reps per set Accumulate 30 push-ups, adjust angle for full R.O.M. METCON 1 mile Run, for timeRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) Foam roll prior to class! (calves, quads, hamstrings, IT bands etc) 400m Jog Then; 3 Rounds: 5 PVC Pass throughs+ toe touch 10 Banded face-pulls 10 Band pull aparts 10 Push-ups 10 Ring rows Gymnastics A: Weighted Chest-to-bar (1-1-1-1-1, AHAP, :90 sec btwn sets) With additional external weight...Read More

METCON For time: 21-15-9 Dumbbell thrusters Box jump overs 800m Assault bike to finish each roundRead 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 Gymnastics Pistols 15 min Skill practice options: a) Practice pistols, alternating legs in sets of 6-10 b) Pistol to band...Read More