Announcements Gymnastics Seminar Saturday, (10/31) 5 hours of skills and progressions to help you succeed with pull-ups, handstand push-ups, muscle-ups, pistols etc. Sign-up now before its too late! CFPC – CrossFit Warm-up (No Measure) 100′ Waiter walk with KB and external rotation :30 sec Spiderman Lunge, 2x per side :45 sec Handstand hold, narrow stance...Read More
Announcements Gymnastics Seminar Saturday, (10/31) 5 hours of skills and progressions to help you succeed with pull-ups, handstand push-ups, muscle-ups, pistols etc. Sign-up now before its too late! 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 Weightlifting Metcon (Weight) 5 Rounds, not...Read More
Announcements Gymnastics Seminar Saturday, (10/31) 5 hours of skills and progressions to help you succeed with pull-ups, handstand push-ups, muscle-ups, pistols etc. Sign-up now before its too late! 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...Read More
METCON 24 min AMRAP 10 Pull-ups 15 Wallballs 20 Lunge steps 25 Double unders *Every 3 minutes perform a 200m Run. Begin the 24 min with a 200m run.Read More
Announcements Gymnastics Seminar Saturday, (10/31) 5 hours of skills and progressions to help you succeed with pull-ups, handstand push-ups, muscle-ups, pistols etc. Sign-up now before its too late! CFPC – CrossFit Warm-up (No Measure) 3 Rounds: 100′ Waiters walk per arm 12 “Heavy” KB Deadlift 9 Burpees 250m Row Gymnastics 6 sets, 1 every :90...Read More
Announcements Gymnastics Seminar Saturday, (10/31) 5 hours of skills and progressions to help you succeed with pull-ups, handstand push-ups, muscle-ups, pistols etc. Sign-up now before its too late! CFPC – CrossFit Warm-up (No Measure) 3 Rounds: 10 PVC Overhead squats 10 close grip Kipp swings 10 Push-ups 12 Heavy Russian swings Then; Circle up- PVC...Read More
