CFPC – CrossFitRead More

METCON For time: 18 Rounds: 7 Wallballs 6 Dumbbell shoulder press 5 Kettlebell swingsRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) 5 min Row, 70% effort Front rack band stretch, 2 min per arm KB Waiters carry 100′ per arm 3 Wall walks Bear Crawl 50′ Crab walk 50′ Accumulate 40 heavy russian swings 10 leg swings each direction Warm-up power cleans and prepare handstand push-ups Metcon Holleyman (Time)...Read More

METCON 30 min Row for distanceRead 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 3a) Spiderman lunge 3b) Pivot Squats 4a) High kick + Toe touch 4b) High skips 5a) Bear crawl 5b) Crab walk Weightlifting Every 2 minutes for 20 minutes: a) 5 Snatch...Read More

CFPC – TRX/Yoga Metcon Metcon (AMRAP – Rounds and Reps) 400m Run TRX 20 Front Squat (L) 15 Wallballs 6 Turkish Get Ups TRX 20 Chest Press + Fly (L) 15 KB Swings 20 X Factors TRX 20 Superman Press (L) TRX 20 Lat Pulls (L) 40 Lateral line hopsRead More

METCON 16 min AMRAP 15 Box jumps 10 Push-ups 10 Ring rows 15 Kettlebell swingsRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) :90 sec banded Ankle stretch per leg :90 sec banded pigeon stretch per leg 2 min banded front rack mobility :90 sec band shoulder bully 10 Wall therapy squats 10 Russian baby makers 5 Barbell shoulder press+ 5 Push press+ 5 Power jerks Weightlifting Every 3 minutes for...Read More

METCON 3 Rounds for time: 400m Run 20 Burpees 30 Sit-ups 40 Lunge stepsRead More

CFPC – TRX/Yoga Metcon Metcon (AMRAP – Rounds and Reps) 200m Row 4x Farmers Walk 15 Slamballs TRX 20 Squat (M) 15 Box Jumps TRX 20 Mid Row +Curl + Y Row (M) 15 Burpees TRX 20 Twist + Reach (M) TRX 10 Warrior 3 (M) TRX 15 Chest Press + Fly (L) 2x Bear...Read More