METCON 2 Rounds: 600m Row 30 Russian twist 30 Air squats 30 Lunge steps Rest 5 min, then repeatRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) 5 min Row, 70->85% 2 min Box edge shoulder stretch 2 min Couch stretch/leg 3 Rounds: 3 Knee tucks on the rope (reach high and grab rope, hold securely and pull knees up to chest) 5 Russian baby-makers 7 Pike Push-ups 12 Rear lunge steps Metcon Metcon (Time)...Read More

CFPC – CFPC Weightlifting Weightlifting Hang Snatch (5 x 3, 60-70% 1RM Snatch) Power Clean and Jerk (5 x 1+1, 70-80% Focus on strong catch) Perform a clean received above parallel and execute a power jerk to overhead. Overhead Squat (5 x 1, working to a heavy single)Read More

METCON For time: 21-18-15-12-9-6-3 Burpees Deadlift *Run 200m between each roundRead 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 3a) Spiderman lunge 3b) Pivot Squats 4a) High kick + Toe touch 4b) High skips 5a) Bear crawl 5b) Crab walk Weightlifting Power Clean (5 x 3, 70-80% 1RM) Rest/Reset 5-10...Read More

METCON “Cindy” 20 min AMRAP 5 Pull-ups 10 Push-ups 15 Air squatsRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) 800m Run :60 sec Pec stretch/side :90 sec Spiderman Lunge/side 2 Rounds: 3 Pull-ups 5 Push-ups 7 medball Squats Metcon Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsRead More

CFPC – CFPC Weightlifting Weightlifting Snatch (5 x 1 @75-85%) Snatch Pull Front Squat (5 x 2 @70-80%)Read More

Weightlifting 3 sets of 10 Back Squat, 1 set every 3 minutes METCON For time: 35-30-25-20 Calorie Row Step-ups Wallballs Russian Kettlebell swingsRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) 6 rounds, increasing in intensity: :20 sec Row :40 sec Rest :90 sec Couch stretch/leg :90 sec Banded Hamstring stretch :90 sec box Pigeon/leg :90 sec Front rack stretch/arm 10 Wall therapy squats 10 Barbell push press 5 Barbell Tempo Front squats Metcon Metcon (9 Rounds for weight)...Read More