METCON 18 min EMOM, 6 rounds a) 40 Double unders/60 singles b) 20 Sit-ups c) 15 Kettlebell swingsRead More

CFPC – CrossFit Warm-up Full body warm-up (No Measure) 25 Jumping jacks 5 Inch worms with 3 push-ups 25 High knees 5 Burpees 25 Butt kicks 5 Slow toe touches and holds 25 High kicks 10 PVC Pass through 10 PVC Press and reach back 10 PVC Overhead squatSkill Transfer Exercises 1. Snatch Push Press...Read More

METCON 10 Rounds, each for time: 200m Row 10 Burpees Rest 2 minutesRead More

CFPC – CrossFit Warm-up Lift/Squat/Jump (No Measure) A) High knees 2x B) Butt kicks 2x A) Spiderman Lunge B) Broad Jumps Leg swings (10 each direction) Accumulate 40 heavy Russian Swings 20 Sit-ups Weightlifting Hang Power Clean Power Clean 10 min EMOM Hang Power Clean+ Power Clean AHAP with proper technique Coaches discretion. Metcon Metcon...Read More

METCON 20 min AMRAP 16 Dumbbell lunge steps 12 Box jump overs 400m RunRead More

CFPC – CrossFit Warm-up Down and Backs (No Measure) 200m Run or 250m Row DOWN and BACK 1) High knees 2) Butt kickers 3a) Lunge stretch- 3 sec hold 3b) 5 Inch worms- 3 pushups 4a) High kick march 4b) Spiderman- lunge and hold 5) Side shuffle (stay low) 6) Karaoke Weightlifting Back Squat (5-5-4-4-3-3)...Read More

METCON 10 min AMRAP 11 Burpees 13 Kettlebell swings 15 Dumbbell step-ups Rest 5 min Then; 5 rounds, each for time: 200m Row Rest :90 secRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) 250m Row DOWN and BACK 1) High knees 2) Butt kickers 3a) Lunge stretch- 3 sec hold 3b) 5 Inch worms- 3 pushups 4a) High kick march 4b) Spiderman- lunge and hold 5) Pivot squats (squat, pivot, squat etc) 6) Crab walk Weightlifting Back Squat (6 sets of...Read More

METCON 16 min AMRAP, ladder: 300m Row+50m each round 10 Dumbbell Push press 10 Medball V-upsRead More

CFPC – CrossFit Warm-up Clean and Jerk (No Measure) 3 rounds: 5 Press and back (PVC) 5 Close-grip kip swing 10 Cat/Cow with 3 sec hold 15 sec Superman Hold 15 sec Handstand, or, reverse hand plank hold Skill Metcon (AMRAP – Rounds) 8 min EMOM a) :30 sec handstand hold b) :30 sec Hang...Read More