Announcements “Lunch and Learn” this Saturday @11:30am! Free food and lesson on “How to Stay Young” with Doctor of Chiropractic, Kevin Sykes. Please RSVP for food to “[email protected]” by Friday evening! CFPC – CFPC Weightlifting Weightlifting Power Snatch (5 x 1, By feel but PERFECT FORM) Hang Clean (5 x 2, 70-80% 1RM Clean) Push...Read More

METCON For time: 1000m Row 100 Flutter kicks 50 Push press (light) 700m Row 70 Flutter kicks 35 Push press 400m Row 40 Flutter kicks 20 Push pressRead More

Announcements “Lunch and Learn” this Saturday @11:30am! Free food and lesson on “How to Stay Young” with Doctor of Chiropractic, Kevin Sykes. Please RSVP for food to “[email protected]” by Friday evening! CFPC – CrossFit Warm-up Warm-up (No Measure) 400m Jog 2 Rounds: 5 Russian Baby-makers 10 PVC pass-throughs 10 V-ups 10 Knee hug+lunge 20 Mountain...Read More

METCON 16 min AMRAP: 5 Wallballs 5 Box jumps 5 Push-ups 5 Jumping pull-ups 5 V-upsRead More

Announcements “Lunch and Learn” this Saturday @11:30am! Free food and lesson on “How to Stay Young” with Doctor of Chiropractic, Kevin Sykes. Please RSVP for food to “[email protected]” by Friday evening! CFPC – CFPC Weightlifting Weightlifting Clean and Jerk (5 x 1, working up to no more than 90%) Clean Pull (3 x 3 @100%...Read More

Announcements “Lunch and Learn” this Saturday @11:30am! Free food and lesson on “How to Stay Young” with Doctor of Chiropractic, Kevin Sykes. Please RSVP for food to “[email protected]” by Friday evening! CFPC – CrossFit Warm-up Warm-up (No Measure) 5 min Row 70->85% effort 2 min Goblet squat :90 sec spiderman per leg :90 sec Pigeon...Read More

Announcements “Lunch and Learn” this Saturday @11:30am! Free food and lesson on “How to Stay Young” with Doctor of Chiropractic, Kevin Sykes. Please RSVP for food to “[email protected]” by Friday evening! CFPC – CFPC Weightlifting Weightlifting Snatch (6 x 1 (80-90% 1RM)) Clean and Jerk (6 x 1 (80-90% 1RM)) Front Squat (5 x 1...Read More

Announcements “Lunch and Learn” this Saturday @11:30am! Free food and lesson on “How to Stay Young” with Doctor of Chiropractic, Kevin Sykes. Please RSVP for food to “[email protected]” by Friday evening! CFPC – CrossFit Warm-up Warm-up (No Measure) 400m Run 2 min Couch stretch per leg :90 sec Pigeon per side 2 Rounds: 20 Jumping...Read More

METCON 6 Rounds: 15 Calorie row 15 Box jumps 15 Push-ups Core Work 3 Rounds: 20 Floor windshield wipers 10 Barbell good morningsRead More

CFPC – CFPC Weightlifting Weightlifting Power Snatch (5 x 3, by feel- PERFECT form) Power Clean and Jerk (5 x 3 (1+1), by feel- PERFECT form) Perform a clean received above parallel and execute a power jerk to overhead. Split Jerk (by feel- PERFECT form)Read More