CFPC – CrossFit Warm-up Everything Warm-up (No Measure) 3 rounds of 10 reps of: Russian baby-makers (5 per round) Overhead Squat with PVC Sit-ups or GHD Sit-ups Back-extensions or Supermans Pull-ups or Ring rows Hand Release Push-ups Metcon Metcon (Time) 15-12-9-6 Bench Press (3/4 BW) Pull-ups (strict) Rx+= BW bench press Weight vest strict pull-ups...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 rounds: 200m Run 10 Goblet squats 5 Single Glute bridges/side (squeeze!) 5 Barbell RDLs 5 Hang power clean and jerk Weightlifting Back Squat (4 sets of 7 @70-75%, rest 2 min) Metcon Metcon (Time) 800m Run “Grace” 30 Clean & jerk (135/95#) 800m Run 16 min CAPRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 rounds: 10 calorie Row 10 Overhead Squat with PVC 10 Sit-ups or GHD Sit-ups 10 Barbell good mornings 7 strict Pull-ups or Ring rows 10 Hand release pushups Metcon Metcon (AMRAP – Rounds and Reps) 7 min AMRAP 30/24 Calorie Row 25 Hand release push-ups 15 Strict...Read More

CFPC – CrossFit Warm-up Down and Backs 3.0 (No Measure) 1a) Lunge stretch 1b) 5 inch-worms, 3 push-ups 2a) High knees 2b) Butt kicks 3a) High kick+toe touch 3b) High skips 4a) Pivot squats 4b) HS walk 25’+ or Bear crawl 50′ 5) Lateral jumps, each side 6a) Spiderman lunge 6b) Burpee broad jumpsDiscuss DB...Read More

CFPC – CrossFit Warm-up Clean/Press Warm-up (No Measure) 3 rounds: 5 PVC Pass through+ toe touch 5 Push press (dip, pause, assess vertical torso…then drive up) 2 Jefferson curls w/ barbell 5 Cat/Cow with 3 sec hold 15 sec Superman hold 15 sec Hollow hold 10 Close-grip kip swing 2 Wall walksDiscuss squat clean mechanics...Read More

CFPC – MomFit Metcon Metcon (Time) 4 rounds: 400m Run 12 DB hang clean (35/25#) 36 Air squatsRead 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: 8 Barbell...Read More

CFPC – CrossFit Warm-up Everything Warm-up (No Measure) 3 rounds of 10 reps of: Russian baby-makers (5 per round) Overhead Squat with PVC Sit-ups or GHD Sit-ups Back-extensions or Supermans Pull-ups or Ring rows Hand Release Push-upsSpend 5 min Warming up push press, bar will be taken from the floor. Stagger start if needed for...Read More

CFPC – CrossFit Warm-up Down and Backs 3.0 (No Measure) 1a) Lunge stretch 1b) 5 inch-worms, 3 push-ups 2a) High knees 2b) Butt kicks 3a) High kick+toe touch 3b) High skips 4a) Pivot squats 4b) HS walk 25’+ or Bear crawl 50′ 5) Lateral jumps, each side 6a) Spiderman lunge 6b) Burpee broad jumps2 Rounds:...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 rounds: 1 min Row 8 Barbell front squats 15 Jumping jacks 15 Heavy russian swings ______________ Pigeon stretch, 90 sec/side Puppy dog, :60 sec +30 sec w/ shoulder variation Banded front rack stretch, :60 sec/side Warm-up to 70-75% and prepare for first set at ~80% 1RM Weightlifting...Read More