CFPC – CrossFit Warm-up Warm-up (No Measure) Mobility work before class! 3 Rounds: 5 Russian baby makers 5 Barbell Tempo RDLs 3 Power cleans 3 Hang squat clean 3 Push press 3 Split jerks :30-45 sec Handstand hold 3 Hang power snatch 3 High hang squat snatch 3 Overhead squat 3 Snatch balance Perform 3-4...Read More

CFPC – CrossFit 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 Balance...Read More

METCON 12 min AMRAP 20 Ring rows 30 Wallballs 40 OH Plate walking lunges 50 Double unders Rx Ring rows are performed with heels on box and hands/feet on a level plane parallel to the ground Lunges Rx- 45/35# plate   CORE WORK 50-40-30-20-10 Sit-ups Flutter kicks 30-25-20-15-10 Russian twists (medball)Read More

METCON For time: 400m Run 30 Deadlift 30 Box jumps 400m Run 25 Deadlift 25 Box jumps 400m Run 20 Deadlift 20 Box jumps 400m Run 15 Deadlift 15 Box jumps 400m RunRead More

CFPC – CrossFit Warm-up Lift/Squat/Jump (No Measure) A) High knees 2x B) Butt kicks 2x A) Spiderman Lunge B) Broad Jumps Leg swings (10 each direction) Accumulate 40 heavy Russian Swings 20 Sit-ups Weightlifting 1 set every 2 minutes for 16 minutes (8 sets): Power clean+ Clean Pull+ Hang Squat Clean+ Front squat Clean Complex...Read More

METCON Working on even minutes, resting on odd minutes, perform: 50 Kettlebell swings 50 Wallballs 150 Double unders 75 Sit-ups 50 Jumping pull-upsRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) Banded shoulder mobility :60 sec per arm/per stretch Front rack Lat stretch Archer Banded lunge, facing rig 2 Rounds: 10 Barbell Push press 10 Push-ups 10 Air squats 20 Jumping jacks Metcon Metcon (Time) Working on even minutes, resting on odd minutes, perform: 50 Calorie row 50 Pull-ups...Read More

CFPC – TRX/Yoga Metcon Metcon (AMRAP – Rounds and Reps) 400m Run Bear Crawl 2x 20 KB Deadlifts TRX 15 Squat Jumps (M) TRX 20 Mid Row + Split Row (M) TRX 20 Step Back Lunges (M) 10 Burpee Box Jumps TRX 20 Squat Twist + Reach (M) 15 Slamballs 30 Quick Toe Touches to...Read More

METCON For time: 10 Push press 15 Power Clean 20 Box jumps 25 Calorie Row 30 Lunge steps 35 Burpees 30 Lunge Steps 25 Calorie Row 20 Box jumps 15 Power Clean 10 Push pressRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 rounds: 10 Tempo Wallballs 250m Row 12 Heavy Russian Swings 12 Lunge steps 2 min Couch stretch/leg 2 min Pigeon on box edge/leg Weightlifting Back Squat (6×4 with 43X1 Tempo) 4 reps every 3 min for 15 min (6 sets), 43X1 Tempo As heavy as possible WITH...Read More