GYMNASTICS Pull-up progressions METCON “Nancy” 5 Rounds: 400m Run 15 Overhead Squats (95/65#)Read 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 Gymnastics Pull-ups (L2- record largest set) L1- (Cannot perform a strict pull-up): 4-6 x 4 Banded pull-ups, then, 3 sets...Read More

METCON 7 min AMRAP 14 Push press 14 Box jumps Rest 3 min 7 min AMRAP 14 Kettlebell swings 28 Lunge steps w/ KB in Goblet hold Rest 3 min 7 min AMRAP 14 Burpees 14 WallballsRead 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-ups10 Barbell press and back :30-45 sec HS hold 10 Barbell front squat Metcon Metcon (AMRAP – Rounds and Reps) 7 min AMRAP...Read More

WEIGHTLIFTING 4 sets of 12 Back squat at 60-70% 1RM GYMNASTICS a) Pull-ups progression work b) Ring dips progression workRead More

CFPC – CrossFit Warm-up Squat/Core/Leg (No Measure) 2 rounds: 30 high-knees 15 air squats 20 jumping jacks 10 push-ups 200m rowThen 3 min squat hold Weightlifting Tempo Back Squat (7 sets of 3, AHAP. 1 set every 2 min.) Back squat with a 5 second descent and 3 second pause in the bottom. Gymnastics A:...Read More

METCON For time: 40 Assault bike calories 30 Wallballs 150 Singles 800m Run 150 Singles 30 Medball sit-ups 50 KB SDHPRead 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:60 sec/leg Calf stretch...Read More

GYMNASTICS Pull-ups; L1- (Cannot perform a strict pull-up): Complete 3 x 8-12 Banded pull-ups, :90 sec rest, then accumulate 25 Ring Rows L2- (Easy 1 Strict Pull-up): 3 min Kipp practice, then 5 min EMOM of max reps strict pull-ups L3- (5/3 Unbroken strict pull-ups): 6 min EMOM 2-6 Strict Pull-ups, then 20 Kipping pull-ups...Read 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 Gymnastics Beginning our Gymnastics Cycle (Pull-ups and dips) to develop strength and progression, follow a Level of ability for each...Read More