CFPC – CrossFit Warm-up (No Measure) 5 min Row, :45 sec Moderate :15 sec Sprint ________________ 3 rounds: 10 Pull-ups, or Ring rows (challenging) 10 PVC Overhead Squats 10 Push-ups, or Pike push-ups 10 Kettlebell swings 10 Box jumps If all the rowers are taken, begin on 3 round warm-up and come back to rowing...Read More

METCON “Nancy” 5 Rounds for time: 400m Run 15 Overhead Squats (95/65#)Read More

CFPC – CrossFit Warm-up Dodgeball and Protect the Pizza (No Measure) Dodgeball- best of 5 games, losing team does 25 burpees! Split gym in half, each team begins with half the balls. No crossing the center line or using tbe rig for coved. Protect your pizza- 3 games, last man standing does no burpees- all...Read More

METCON 5 Rounds for total reps: 1 min Wallballs 1 min Kettlebell swings 1 min Lunges 1 min Ring rows 1 min Sit-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

METCON 15 min AMRAP ladder 5-10-15-20-25 etc Calorie Row Burpees over rower Rest CORE No Score: 35-30-25-20-15 Sit-ups Flutter kicks Moderate weight Russian KB swingsRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) 12 min to complete: –hold until no longer feeling stretch– Banded Lunge stretch (face anchor point) Box edge ankle stretch Box edge shoulder stretch 10 PVC Pass throughs Perform 5 of each w/ a barbell: 1. High hang power clean 2. Hang power clean (above knee) 3. Hang...Read More

METCON 15 min AMRAP 5-10-15-20-25 etc Calorie Row Burpees over rowerRead More

CFPC – CrossFit Warm-up (No Measure) 3 Rounds, or 15 min: 10 Barbell Shoulder press 15 Push ups 10-15 V-ups 10 Barbell or banded Good mornings 15 Banded face pulls 30 Double unders/Attempts ________________________________ HSPU, Toes to bar, and/or pull-up skill work for 12 min Practice: muscle-activation (in warm-up portion also), positioning, kipping and scale...Read More

CFPC – CrossFit Warm-up (No Measure) 400m Jog __________ 3 Rounds: :45 sec Double/Single unders :15 sec Rest :45 sec step-ups (20″) :15 sec Rest :45 sec Wallballs :15 sec Rest Weightlifting Back Squat: 7 sets of 3 @80% or higher Rest 2 minutes between sets Build to a Challenging set of 3 You have...Read More