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Siteplicity
METCON For time: 40 Box jumps 50 Wallballs 60 Kettlebell swings 50 Wallballs 40 Box jumps
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Announcements Our 6-week Weightlifting course will begin on Tuesday, April 19th. Please discuss with a coach class times and membership options during that time if you’re interested! Sign-up now! $120 for all 6 weeks. CFPC – CrossFit Warm-up Down and Backs (No Measure) 200m Run or 250m Row DOWN and BACK 1) High knees 2)...
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METCON 11 min AMRAP 50 Air Squats 800m Run AMRAP 15 Sit-ups + 15 KB swings Rest 5 min 11 min AMRAP 40 Burpees 800m Run AMRAP Thrusters (95/65#)
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Announcements Our 6-week Weightlifting course will begin on Tuesday, April 19th. Please discuss with a coach class times and membership options during that time if you’re interested! Sign-up now! $120 for all 6 weeks. CFPC – CrossFit Warm-up Warm-up (No Measure) Molbility/Rolling before class! 5 min Row Minutes 0-2, 65% effort Minutes 2-4, 75% effort...
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METCON 25 min AMRAP 400m Run 40 Double unders 20 Push-ups 40 Walking Lunges
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Announcements Our 6-week Weightlifting course will begin on Tuesday, April 19th. Please discuss with a coach class times and membership options during that time if you’re interested! Sign-up now! $120 for all 6 weeks. CFPC – CrossFit Warm-up Everything Warm-up (No Measure) 3 rounds of 10 reps of: Spiderman Lunge (20 sec/side, 1 time) Overhead...
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METCON “Fight Gone Bad” 3 Rounds, for reps: 1 minute Wallballs (20/14#) 1 minute Sumo Deadlift High pulls (75/55#) 1 minute Box jumps (20″) 1 minute Push press (75/55#) 1 minute Row (calories) 1 minute Rest Followed by; 2 Sets: 400m Run Rest 3 minutes between attempts
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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 Back Squat (1 rep every 2 min for 16...
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CFPC – TRX/Yoga Metcon Metcon (AMRAP – Rounds and Reps) Repeat
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METCON 36 min EMOM a) :30 sec Row (calories) b) 12 Burpees c) 10 Box jump overs d) 8 Clean and jerk
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