CFPC – CrossFit Warm-up Warm-up (No Measure) 2 Rounds: 1 min Row 12-20 Push-ups :30-45 sec Handstand hold, wall facing if possible 10 Banded Face pulls 8 Band pull-aparts 5 Barbell push jerks Then; 1:00 chest stretch on floor or wall / side Weightlifting Push Jerk (5-5-5-5-5) 1 set every 2 minutes. Perform sets AHAP...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 2) Burpee broad jump (down & back) 3a) Spiderman lunge 3b) Pivot Squats 4a) High kick + Toe touch 4b) High skips 5a) Bear crawl 5b) Crab walk Metcon Metcon (Time)...Read More
CFPC – CrossFit Warm-up Warm-up (No Measure) 400m Jog Then; 3 Rounds: 1:00 Goblet squat hold 5 Cat cows 15 Russian kb swings Then; 1:00 Banded lunge stretch, facing the anchor point, each leg Weightlifting Back Squat (Spend 12 min to find a heavy set of 5) Metcon Metcon (AMRAP – Rounds and Reps) 16...Read More
Announcements Our Partner Competition is coming up this Saturday, from 9am-2pm. There will be no Community WOD. Please come cheer and support the CFPC community, come and go as you please, bring lunch etc! There will be lunch provided to competitors around 12:45pm, spectators can also bring $10 to join in on Chipotle catering. Ask...Read More
METCON 5 min AMRAP 5 Power Clean (75/55#) 5 Thrusters Rest 5 min 10 min AMRAP 9 Deadlift (135/95#) 1 Round of “Cindy” Rest 5 min 7 min AMRAP 7 Lateral burpee over bar 7 Hang Power Snatch (55/35#) Read More
Announcements Our Partner Competition is coming up this Saturday, from 9am-2pm. There will be no Community WOD. Please come cheer and support the CFPC community, come and go as you please, bring lunch etc! There will be lunch provided to competitors around 12:45pm, spectators can also bring $10 to join in on Chipotle catering. Ask...Read More
