METCON 24 min EMOM a) :30 sec Row b) 8 Burpee box jump oversRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) 5 min row, :45 sec @65%, :15 sec @85%+ 3 minutes in Goblet squat 10 PVC Overhead squats 10 PVC Pass through+toe touch :30-:45 sec Handstand hold :45 sec Spiderman lunge/side :90 sec Banded lat stretch/side :90 sec Elbow in band stretch/side With Barbell, 2 rounds: 5 Snatch...Read More

METCON 4 Rounds, each for time: 800m Max effort run Rest 4 minutes between efforts   Upon completion, perform Core Work for the dayRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) 400m Jog Down and Backs 1a) High Knees 1b) Butt kickers 2a) Walking lunge stretch 2b) High kicks + Toe touch 3) Side shuffle 4) Karaoke 5) High skips 6a) Burpee broad jumps 6b) Spiderman lunge Perform 2 “Build-ups” before begginning 100m Sprints: Start at about 60% pace...Read More

METCON 8 min AMRAP 15 Wallballs 12 Lunge steps 9 Box jumps Rest 5 minutes 8 min AMRAP 50 Singles 10 Pull-ups 10 Push-ups Rest 5 minutes 8 min AMRAP 15 Sit-ups 15 Kettlebell swings 15 Air squatsRead More

CFPC – CrossFit Warm-up (No Measure) 3 Rounds: 1:00 min Row, building in intensity 10 Burpees :30-:45 sec handstand hold 15 Hollow rocks or sit-ups 10 Ring rows or 8 strict Pull-ups Metcon Metcon (AMRAP – Rounds and Reps) 8 min AMRAP 15 Calorie Row 12 Burpees 9 Box jumps (moderate to high) Rest 5...Read More

CFPC – CrossFit Warm-up Down and Backs Lunge down, w/ side stretch 5 inch-worms with 3 pushups High kicks+toe touch Bear crawl Couch stretch- 2 min per side Spiderman lunge w/ shoulder variation- 2 min per side Barbell Basics (No Measure) With a barbell, perform (PVC for beginners); 2 rounds: 5 Deadlift w/ Pause at...Read More

METCON 13-Minute AMRAP: 55 Kettlebell swings 55 Wall-Ball Shots 800m Run 55 Hand-Release Push-upsRead More

CFPC – CrossFit Warm-up (No Measure) Row 6 minutes at 70-75% effort 12 min Mobility: Chest stretch Upper back foam roll Banded shoulder stretch variations Couch stretch 2 min each leg w/ :45 rest between Two sets of: Banded Good Morning x 15-20 reps Rest :30 sec :30 sec of Rowing @ 80-85% Rest :30...Read More

CFPC – TRX/Yoga Metcon (Time) 1min Jump Rope 1min Walking Lunges + DB Press 1min TRX Split Lunges (M) 1min Box Jumps 1min TRX Mid Row + Wide Row (M) 1min Burpees 1min TRX Front Squat (L) 1min TRX Chest Press + Fly (L) 1min TRX Sprinter Starts (L) 1min V Up + X Factors...Read More