CFPC – CrossFit Warm-up Warm-up (No Measure) 3 min Row, 70-80% pace DOWN and BACK 1) High knees 2) Butt kickers 3a) Lunge stretch- 3 sec hold 3b) 5 Inch worms- 3 pushups 4a) High kick march 4b) Spiderman- lunge and hold 5) High skips 6) Pivot squats Metcon A) METCON or B) ROMWOD Metcon...Read More

CFPC – TRX/Yoga Metcon (Time) 1min Row 1min Slam Ball 1min TRX Squat + Squat Jump (M) 1min TRX Pull + Twist (M) 30sec TRX Jumping Split Squats 1min TRX Wide Row + Curl + Y Row 1min Jump Rope 1min Turkish Get Up 1min TRX Chest Press + Fly (L) 30sec TRX Superman Press...Read More

METCON 50 Air squats 25 KB Swings 40 Air Squats 20 KB Swings 30 Air Squats 15 KB Swings 20 Air Squats 10 KB Swings 10 Air Squats CORE WORK Accumulate 3 min plank on hands Each break perform: 30 Bicycles 20 Russian twistRead More

CFPC – CrossFit Warm-up (No Measure) 5 Minute row :45 sec easy, :15 sec hard ___________________ Lateral squat walk down and back Pigeon stretch, 1 min each side Spiderman Lunge, :90 sec each side Couch stretch, 1 min each side Ankle stretch, :45 sec per side Weightlifting Back Squat (6-6-4-4-2-2-2, 1 set every 3 minutes)...Read More

METCON 15 min AMRAP 100 Singles 30 Calorie Row 20 Barbell Push pressRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) 9 min “AMRAP” 250m Row 10 Push-ups 15 Kettlebell swings 20 air squats 25 Double unders Metcon 15 min EMOM: a) 6 Shoulder press each arm b) 6 Single arm RDL w/ Heavy KB/ arm c) 6 Single arm DB Row each arm A1: Single Arm Dumbell Press...Read More

METCON LeanFit “Leap Year” 2 Rounds: 28 Sit-ups 28 Air squats 28 Push-ups 29 Box jump oversRead More

CFPC – CrossFit Warm-up (No Measure) 1a) Lunge and side reach 1b) Spiderman lunge 2a) 5 Inch worms w/ 3 Push-ups 2b) High kick + single leg Toe touch 3) Pivot Squats 4) Lateral Jumps 5a) High skips 5b) Butt kicks ___________________ With a barbell, perform (PVC for beginners); 2 rounds: 5 Deadlift w/ Pause...Read More

METCON 15 min AMRAP 10 Wallballs 10 Sit-ups 10 Kettlebell swings 20 Wallballs 20 Sit-ups 20 Kettlebell swings 30 Wallballs 30 Sit-ups 30 Kettlebell swings 40 Wallballs 40 Sit-ups 40 Kettlebell swings 50 Wallballs 50 Sit-ups 50 Kettlebell swings etcRead More

Announcements Don’t miss out on our most exciting event of the year: Friday Night Lights! Sign-up at: games.crossfit.com and join team CrossFit Panther City for a chance to win a $100 Rogue or Luke’s Locker gift card! CFPC – CrossFit Warm-up 10 PVC Pass throughs+ toe touch 10 PVC Overhead squats 5 PVC Press and...Read More