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 Every 2 minutes for 20 minutes: a) 5 Snatch...Read More

METCON 16 min AMRAP 15 Box jumps 10 Push-ups 10 Ring rows 15 Kettlebell swingsRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) :90 sec banded Ankle stretch per leg :90 sec banded pigeon stretch per leg 2 min banded front rack mobility :90 sec band shoulder bully 10 Wall therapy squats 10 Russian baby makers 5 Barbell shoulder press+ 5 Push press+ 5 Power jerks Weightlifting Every 3 minutes for...Read More

METCON 3 Rounds for time: 400m Run 20 Burpees 30 Sit-ups 40 Lunge stepsRead More

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 (5 Rounds for time) 5 Rounds, each for time: 400m Row 20 Pull-ups 200m Run 40 Double unders...Read More

CFPC – TRX/Yoga Metcon Metcon (AMRAP – Rounds and Reps) 200m Row 4x Farmers Walk 15 Slamballs TRX 20 Squat (M) 15 Box Jumps TRX 20 Mid Row +Curl + Y Row (M) 15 Burpees TRX 20 Twist + Reach (M) TRX 10 Warrior 3 (M) TRX 15 Chest Press + Fly (L) 2x Bear...Read More

METCON 3 Rounds: 10 Shoulder Press 20 Back squat 30 Deadlift Aim for unbroken sets of shoulder press and back squat but break if necessary at any point. Multiple bars (weights) are allowed.Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 min Row, 70% 3 min Goblet squat hold 2 min box edge shoulder stretch 10 Barbell shoulder press- practice bar path- STAY CLOSE and elbows in front 10 Wall therapy squats- SLOW 10 Tempo Barbell Deadlift- SLOW and reinforce positions. Pause and assess. Weightlifting The CrossFit Total...Read More

METCON 16.5 Scaled 21-18-15-12-9-6-3 Thrusters (65/45#) Bar facing burpeesRead 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-upsAt workout pace: 6 Thrusters 6 Bar facing burpees 3 Thrusters 3 Bar facing burpees Warm-up (No Measure) 2 min Pigeon (banded) per...Read More