CFPC – CrossFit Warm-up (No Measure) 2 Rounds: 5 PVC Pass through+toe touch 10 Rear lunges, alternating 10 Ring Rows 15 Push-ups 20 Calorie row 25 Air squats Gymnastics Spend 20 min working on Muscle-ups: a) Ring rows+Assisted dips and transitions b) Assisted transitions+Ring dips c) Kipp swing practice+Peek-throughs and Jumping muscle-ups d) Muscle-ups, practice...Read More

METCON 3 rounds: 20 Ring rows 30 Push-ups 40 Air squats 50 Double unders/100 singlesRead More

CFPC – CrossFit Warm-up (No Measure) 5 min Double under practice (record largest set completed) _______________________ 3 rounds: 100′ Bear crawl 10 Wall therapy squats 10 Dumbbell Thrusters Metcon Metcon (AMRAP – Reps) 20 min AMRAP 20 Box jumps 200m Run Max set HSPU* *Coming off the wall or resting extensively on your head will...Read More

CFPC – TRX/Yoga Metcon (AMRAP – Rounds and Reps) 200m Run TRX 15 Squat (M) 10 Box Jumps TRX 20 Wide Row + Y Row (M) TRX 20 Torso Twist Extension (M) 10 Burpees TRX 15 Bicep Curls (M) TRX 20 Split Squat Jumps (M) Heavy DB Farmer’s Carry 2x TRX 15 Chest Press (L)...Read More

METCON 16 min AMRAP 3 rounds: 400m Run 20 Box jumps 20 Thrusters With remaining time: Max Calories Rowing   Core: 2 Rounds: 10 Bird dogs w/ 2 sec pause 20 Heavy Russian swings 30 Hollow Rocks 20 Russian twist 10 V-upsRead 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

CFPC – CrossFit Please bring cash for Shirt/Tank Pre-orders, or we can also charge your account. Self defense seminar is tomorrow at CFPC with Texas Defense Academy! $10 for members, $15 for non-members. 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...Read More

METCON 3 rounds, for reps: 1 min Wallballs (20/14#) 1 min Sumo Deadlift High-pull (75/55#) 1 min Box jumps (20″) 1 min Push press 1 min Rowing (calories) Rest 1 min between roundsRead More

CFPC – TRX/Yoga Metcon (AMRAP – Rounds and Reps) 25 Min AMRAP TRX 20 Side Lunges (20) (M) 15 Box Jumps TRX 20 Mid Row + Wide Row 20 (M) 15 Push Ups TRX 20 Single Leg Squats (M) TRX 10 Jump Squats (M) 15 Slam Balls TRX 15 Superman Press (L) 20 Situps 100...Read More

CFPC – CrossFit Pre-orders for 2016 Open Tanks and Shirts are due TODAY! Email [email protected] w/ quantity and sizes or tell a coach at CFPC, thank you! Warm-up Warm-up (No Measure) 2 rounds: 200m jog 20 Jumping jacks 10 Pull-ups or Ring rows 15 Push-ups 10 Banded face pulls 10 PVC Pass throughs Gymnastics 1...Read More