CFPC – CrossFit Warm-up Warm-up (No Measure) Couch stretch- 2 min per leg Box edge pigeon- :90 sec per leg Banded hamstring stretch- :90 sec per leg Box edge lat stretch: :90 sec Archer shoulder stretch :90 sec per side Skill Transfer Excercises 1) Snatch Push Press 2) Overhead squat 3) Heaving snatch balance 4)...Read More

METCON “Helen” 3 Rounds: 400m Run 21 Kettlebell swings 12 Pull-upsRead More

CFPC – CFPC Weightlifting Weightlifting Keep form PERFECT. If your form falls apart GO DOWN. It’s a heavy single for the DAY, not “I have to PR”. Snatch (Work to a heavy single) Clean and Jerk (Work to a heavy single) Front Squat (Work to a heavy single)Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 min Row 70->90% 2 Rounds: 10 V-ups 10 Banded Good mornings 10 Ring rows 5 Barbell shoulder press 5 Pike push-ups Weightlifting 1 set every 2 minutes for 5 sets of: 1 Snatch deadlift+ 2 Snatch Pulls AHAP w/ perfect form Snatch Grip Deadlift Snatch Pull Metcon...Read More

Weightlifting 3×10 Shoulder press METCON 16 min AMRAP: 100 Singles 50 Lunges 25 Push-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 Metcon Metcon (AMRAP – Rounds and Reps) 6 min AMRAP 15 Box jumps 10 Bench press (~40%) Rest 3 min...Read More

METCON For time: 30 Shoulder press 40 Calorie Row 50 Step-ups 60 Lunge steps 70 Jumping jacks 800m RunRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) 400m Run 10 Wall therapy squats 5 Russian baby makers 10 Squat jumps :90 sec Couch stretch/leg :90 sec Hamstring band stretch/leg 2 min Goblet squat hold :90 sec Spiderman lunge per leg Weightlifting Back Squat (7 Sets of 2 w/ 53X1 Tempo) 1 set every :90 seconds....Read More

METCON 5 min AMRAP Wallballs   Rest 5 min 10 min AMRAP Ladder (+3) 3 SDHP 3 Hand Release Push-ups 30 Double unders Begin with 3/3 SDHP and HRPU and add 3 reps to each every round. Always complete 30 double unders to finish the round.Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) Lunge stretch down 5 Inch worms back High skips down Butt kicks back High kick+Toe touch down Spiderman lunge back 10 leg swings each direction 2 Rounds: 10 Push-ups 5 Barbell RDLs 5 Barbell Sumo deadlift 5 Barbell High rows/pulls 5 PVC Pass through 10 Ring rows Weightlifting...Read More