METCON Working on even minutes, resting on odd minutes, perform: 50 Kettlebell swings 50 Wallballs 150 Double unders 75 Sit-ups 50 Jumping pull-upsRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) Banded shoulder mobility :60 sec per arm/per stretch Front rack Lat stretch Archer Banded lunge, facing rig 2 Rounds: 10 Barbell Push press 10 Push-ups 10 Air squats 20 Jumping jacks Metcon Metcon (Time) Working on even minutes, resting on odd minutes, perform: 50 Calorie row 50 Pull-ups...Read More

CFPC – TRX/Yoga Metcon Metcon (AMRAP – Rounds and Reps) 400m Run Bear Crawl 2x 20 KB Deadlifts TRX 15 Squat Jumps (M) TRX 20 Mid Row + Split Row (M) TRX 20 Step Back Lunges (M) 10 Burpee Box Jumps TRX 20 Squat Twist + Reach (M) 15 Slamballs 30 Quick Toe Touches to...Read More

METCON For time: 10 Push press 15 Power Clean 20 Box jumps 25 Calorie Row 30 Lunge steps 35 Burpees 30 Lunge Steps 25 Calorie Row 20 Box jumps 15 Power Clean 10 Push pressRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 rounds: 10 Tempo Wallballs 250m Row 12 Heavy Russian Swings 12 Lunge steps 2 min Couch stretch/leg 2 min Pigeon on box edge/leg Weightlifting Back Squat (6×4 with 43X1 Tempo) 4 reps every 3 min for 15 min (6 sets), 43X1 Tempo As heavy as possible WITH...Read More

CFPC – CrossFitRead More

METCON For time: 18 Rounds: 7 Wallballs 6 Dumbbell shoulder press 5 Kettlebell swingsRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) 5 min Row, 70% effort Front rack band stretch, 2 min per arm KB Waiters carry 100′ per arm 3 Wall walks Bear Crawl 50′ Crab walk 50′ Accumulate 40 heavy russian swings 10 leg swings each direction Warm-up power cleans and prepare handstand push-ups Metcon Holleyman (Time)...Read More

METCON 30 min Row for distanceRead More

CFPC – TRX/Yoga Metcon Metcon (AMRAP – Rounds and Reps) 400m Run TRX 20 Front Squat (L) 15 Wallballs 6 Turkish Get Ups TRX 20 Chest Press + Fly (L) 15 KB Swings 20 X Factors TRX 20 Superman Press (L) TRX 20 Lat Pulls (L) 40 Lateral line hopsRead More