METCON 7 Rounds: 7 Thrusters (115/75#) 16 Box jump overs (24/20″) 10 Chest-to-bar On July 7th, 2016, 10 members of the Dallas Police force were shot by assailants while working to maintain control of a protest in the city. At this point, 4 of the officers have been confirmed dead and 4 more in critical condition....Read 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 walk2 rounds: 10 Ring...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 5 rounds: :30 sec row @75% 12-15 push-ups Chest stretch, :90 sec per arm Couch stretch, :90 sec per leg pvc pass through+toe touch x10 10 Russian baby makers Pigeon, :90 sec per side Accumulate 50 heavy Russian swings and 50 sit-ups Metcon Metcon (2 Rounds for weight)...Read More

METCON “Dirty Thirty” For Time: 30 Box Jumps (24/20 in) 30 Jumping Pull-Ups 30 Kettlebell Swings (35/26 lbs) 30 Lunges 30 Knees-to-Elbows 30 Push Press (45/35 lbs) 30 Back Extensions 30 Wall Balls (20/14 lbs) 30 Burpees 30 Double-UndersRead 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-ups6 min Mobility: Box edge shoulder stretch, Couch stretch, Banded hamstring stretch, and/or Banded shoulder mobility Metcon 40 min CAP Filthy Fifty (Time)...Read More

METCON 8 min AMRAP 6 DB shoulder press/arm 12 Burpees to plate 36 DU/ 60 Singles Rest 6 minutes 5 Rounds: 300m Row Rest :90 sec Record each split timeRead More

CFPC – CrossFit Warm-up PVC Stretches (No Measure) 10 each: 1) Pass-throughs+toe touch 2) Windmill- right and left 3) Torso twist 4) Snatch grip push press 5) Overhead squat Warm-up (No Measure) 3 Rounds: 10 Narrow grip kipp swings 5 Russian Baby makers :30-45 sec Narrow HS hold Weightlifting Practice Split jerk footwork with empty...Read More

Announcements 4th of July is this Monday! We will only be holding one class- 9:30am! We will also be getting together at TCU to play Sand Volleyball from 12:30-2:30pm on the 4th, popsicles will also be provided. ANYONE is welcome! Bring family and friends to play and/or watch! Please RSVP with an email to Reid,...Read More

This 4th of July we would like to extend an invite to all CFPC members to join us for a 9:30am holiday class! (this will be the only class for July 4th) We would also like to celebrate with you, your family and friends with some Sand Volleyball at the TCU sand volleyball courts! We...Read More

GYMNASTICS 3 sets of max rep dips, 2 minutes rest between. Scaling options available, Coach will designate one for you. METCON 3 rounds for time: 50m(165′) Walking lunge 750m RunRead More