Announcements “Lunch and Learn” this Saturday @11:30am! Free food and lesson on “How to Stay Young” with Doctor of Chiropractic, Kevin Sykes. Please RSVP for food to “[email protected]” by Friday evening! CFPC – CrossFit Warm-up Warm-up (No Measure) 5 min Row 70->85% effort 2 min Goblet squat :90 sec spiderman per leg :90 sec Pigeon...Read More

Announcements “Lunch and Learn” this Saturday @11:30am! Free food and lesson on “How to Stay Young” with Doctor of Chiropractic, Kevin Sykes. Please RSVP for food to “[email protected]” by Friday evening! CFPC – CFPC Weightlifting Weightlifting Snatch (6 x 1 (80-90% 1RM)) Clean and Jerk (6 x 1 (80-90% 1RM)) Front Squat (5 x 1...Read More

Announcements “Lunch and Learn” this Saturday @11:30am! Free food and lesson on “How to Stay Young” with Doctor of Chiropractic, Kevin Sykes. Please RSVP for food to “[email protected]” by Friday evening! CFPC – CrossFit Warm-up Warm-up (No Measure) 400m Run 2 min Couch stretch per leg :90 sec Pigeon per side 2 Rounds: 20 Jumping...Read More

METCON 6 Rounds: 15 Calorie row 15 Box jumps 15 Push-ups Core Work 3 Rounds: 20 Floor windshield wipers 10 Barbell good morningsRead More

CFPC – CFPC Weightlifting Weightlifting Power Snatch (5 x 3, by feel- PERFECT form) Power Clean and Jerk (5 x 3 (1+1), by feel- PERFECT form) Perform a clean received above parallel and execute a power jerk to overhead. Split Jerk (by feel- PERFECT form)Read 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) 6 Rounds: 15 Kettlebell swings 15 Sit-ups 15 Push-ups Metcon (No Measure) Not for time: 3 rounds:...Read More

METCON 16 min AMRAP 20 Wallballs 15 Sit-ups 10 Hang power cleanRead More

CFPC – CrossFit Warm-up Rolling/Mobility Prior to class 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 Back Squat (5 sets of...Read More

CFPC – CFPC Weightlifting Warm-up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch...Read More

Weightlifting Deadlift, 3 x 10, 1 set every 2 minutes METCON “Nancy” 5 Rounds: 400m Run 15 Overhead (95/65#)Read More