CFPC – CrossFit Warm-up Everything Warm-up (No Measure) 3 rounds of 10 reps of: Spiderman Lunge (20 sec/side, 1 time) Overhead Squat with PVC Sit-ups Back-extensions or Supermans Pull-ups or Ring rows Hand Release Push-ups Metcon Metcon (AMRAP – Rounds and Reps) 6 min AMRAP 15 Box jumps 10 Bench press (~40%) Rest 3 min...Read More

METCON For time: 30 Shoulder press 40 Calorie Row 50 Step-ups 60 Lunge steps 70 Jumping jacks 800m RunRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) 400m Run 10 Wall therapy squats 5 Russian baby makers 10 Squat jumps :90 sec Couch stretch/leg :90 sec Hamstring band stretch/leg 2 min Goblet squat hold :90 sec Spiderman lunge per leg Weightlifting Back Squat (7 Sets of 2 w/ 53X1 Tempo) 1 set every :90 seconds....Read More

METCON 5 min AMRAP Wallballs   Rest 5 min 10 min AMRAP Ladder (+3) 3 SDHP 3 Hand Release Push-ups 30 Double unders Begin with 3/3 SDHP and HRPU and add 3 reps to each every round. Always complete 30 double unders to finish the round.Read More

CFPC – CFPC Weightlifting Weightlifting Snatch (5×2 (65-75% 1RM)) Snatch Pull (3×3 (100% Snatch 1RM)) Front Squat (3×3 (75-85% 1RM))Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) Lunge stretch down 5 Inch worms back High skips down Butt kicks back High kick+Toe touch down Spiderman lunge back 10 leg swings each direction 2 Rounds: 10 Push-ups 5 Barbell RDLs 5 Barbell Sumo deadlift 5 Barbell High rows/pulls 5 PVC Pass through 10 Ring rows Weightlifting...Read More

METCON Calorie Ladder Every :30 seconds row 1 additional calorie than the segment previous until failure. Rest 3 minutes and begin again at 1 calorie. Record round number completed for both sets. Rest 5 min “Annie” 50-40-30-20-10 Double unders Sit-upsRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 min Row (70-80% effort) Banded hamstring stretch (90 sec per leg) 2 min Goblet squat hold Over the shoulder banded front rack stretch (:90 sec per arm) 3 Rounds: 10 lateral leg raises (lay on one side) :30-45 sec handstand hold 5 Tempo Front squats 5 Banded...Read More

CFPC – CFPC Weightlifting Weightlifting Snatch (5×2 (65-75% 1RM)) Snatch Pull (3×3 (100% Snatch 1RM)) Front Squat (3×3 (75-85% 1RM))Read More

METCON For time- 3 Rounds: 400m Run 15 Clean and jerks 10 Burpees 400m Run 20 Jumping pull-ups 10 BurpeesRead More