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 A) METCON -or- B) ROMWOD Metcon (5 Rounds for time) Every 5 minutes for 25 minutes: 300m Row 50′...Read More

METCON 5 rounds: 15 Overhead Squats 400m RowRead More

CFPC – CrossFit Warm-up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch Balance...Read More

METCON 20 min AMRAP 200m Run (=4 reps) 9 Hang Power clean 7 Front squats 5 Push JerkRead More

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 Metcon Metcon (Time) 6 Rounds: 9 Deadlift (40% 1RM) 18...Read More

CFPC – TRX/Yoga Metcon (AMRAP – Rounds and Reps) Run 400m 15 Slam Balls TRX 20 Squat (M) 20 One Leg Box Step Ups TRX 20 Step Back Lunges (M) TRX 20 Mid Row + Curl + Y Row (M) TRX 20 Pull + Twist + Extend (M) TRX 20 Burpees (Switch feet after 10)...Read More

METCON 3 Rounds: 1 min Kettlebell swings 1 min Box Jumps 1 min Sit-ups 1 min Jump rope 1 min Wallballs Rest 1 minRead 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 1 set every 2 minutes for 20 minutes: 3 sets of 2 Power Clean + Power Jerk 3 sets 2 Squat...Read More

CFPC – CrossFit Warm-up (No Measure) 5 min Row -70-75% Pace Then, 10-15 min Mobility for: Banded Lat stretch Chest stretch Foam roll upper back Single-arm hang from the bar (:30 sec/side) Then, 800m Jog (~75% effort) 30 Hollow Rocks 4 Rounds: Row :30 sec @90% Rest :30 sec One set, with an empty barbell,...Read More

METCON 3 Rounds: 30 Calorie Row 25 Sit-ups 20 BurpeesRead More