Announcements We will be having Community Workout this Saturday, however, we wish to invite everyone who is able to join us for the JDRF Walk For a Cure at the Panther Island PavilionGymnastics Seminar this 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...Read More
Announcements We will be having Community Workout this Saturday, however, we wish to invite everyone who is able to join us for the JDRF Walk For a Cure at the Panther Island Pavilion CFPC – CrossFit Warm-up Warm-up (No Measure) 500m Row DOWN and BACK 1) High knees 2) Butt kickers 3a) Lunge stretch- 3...Read More
CFPC – CrossFit Warm-up (No Measure) 2 rounds: 200m Run 10 PVC Overhead squats 15 Heavy russian swings 20 Lunge steps Weightlifting 1 set every 2 min for 12 min: Set 1- 6 reps at 70-75% Set 2- 6 reps at 75% Set 3- 5 reps at 75-80% Set 4- 5 reps at 80% Set...Read More
This Saturday, October 17th our family and friends will be walking for a cause that is dear to our hearts at the JDRF Walk One in Fort Worth, Texas. We would love for you all to join us in support of a cure for a disease that has effected our family for almost 20 years. “JDRF...Read More
CFPC – CrossFit Warm-up (No Measure) 3 Rounds: 10 Banded face pulls 20 Double unders 10 Burpees Gymnastics (No Measure) 15 min Pull-up progression Level 1- “Unable to perform 1 unassisted Pull-up” A) 5×3 5-sec Pull-up negatives- jump or step off a box with chin over bar and lower down to full hang as slowly...Read More
CFPC – CrossFit Warm-up Seven Warm-up (No Measure) 2 rounds: 200m row 20 Jumping jacks 5 Pull-ups *or* 8 Ring rows 10 Push-ups 15 Squats Weightlifting Beginning Week 1 of 6: Testing 5 Rep max of each Shoulder Press, Back squat and Deadlift to be re-tested after the cycle is complete. _____________________________ 5 min Rack...Read More
