CFPC – CrossFit Warm-up Squat/Core/Leg (No Measure) 2 rounds: 30 high-knees 15 air squats 20 jumping jacks 10 push-ups 200m row Metcon a) METCON -or- b) ROMWOD A: Bench Press (4 sets of 6, 1 set every 2 minutes (~70-80%)) Rest 5-10 and prepare for METCON Metcon (AMRAP – Rounds and Reps) 14 min AMRAP...Read More

METCON “Cindy” 20 min AMRAP 5 Pull-ups 10 Push-ups 15 Air SquatsRead 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 squat Metcon Metcon (AMRAP – Rounds) 32...Read More

METCON 16 min AMRAP 20 Wallballs 20 Kettlebell swings 20 Dual KB Deadlift 200m RunRead More

CFPC – TRX/Yoga Metcon (AMRAP – Rounds and Reps) Row 300m Bear Crawl 2x TRX Split Squat 20 (M) TRX Wide Row+Curl+Y Row 20 (M) TRX Squat+Reach 20 (M) 10 Box Jumps TRX Chest Press+Fly 15 (L) TRX Front Squat 20 (L) TRX Burpees 10 (L) TRX Sprinter Start 20 (L) 30 SitupsRead 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 Gymnastics Strict Pull-ups Complete 50% of your max set every 2 minutes for a total of 4 sets. Rest 1...Read More

METCON For time: 25 Burpees 500m Row 40 Sit-ups 20 Push press 350m Row 30 Sit-ups 15 Push press 200m Row 20 Sit-ups 10 Push press 25 BurpeesRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 2 min Row :30-45 sec HS hold or Barbell OH 10 Shoulder press (bar path!) 5 Wall therapy squats SLOW :30 Spiderman Lunge each leg Weightlifting 5 sets of 3 Shoulder press @70%+ 1 set every 2 minutes Followed by; 6 Sets of Back squat: 6@60%...Read More

METCON 4-Minute AMRAP + Bonus Time of: 25 Hanging Knee Raises 50 Single Unders Squat Cleans* *Round 1 – 15 @ 95# / 55# *Round 2 – 13 @ 115# / 75# *Round 3 – 11 @ 135# / 95# *Round 4 – 9 @ 155# / 115# *Round 5 – 7 @ 185# /...Read More

CFPC – CrossFit Warm-up (No Measure) 20 Jump squats 10 Tempo PVC Deadlifts 10 PVC Pass through+toe touch 10 Leg swings each direction 40 Double unders or 80 Singles 6 min “AMRAP” 10 Heavy Russian swings 8 Goblet Squat 6 V-ups, or Sit-ups Spend 15 minutes working up on Squat Cleans: Perform 3-5 singles on...Read More