METCON 10 min AMRAP 2-4-6-8-10-12 etc Kettlbell Swings Sit-ups Rest 5 min 3 Rounds, record fastest time: 800m Run Rest 3 min between roundsRead More

CFPC – CrossFit Warm-up (No Measure) 12 min “AMRAP” 8 PVC Pass throughs 8 Alternating Dumbbell snatches 12 Sit-ups 12 Cal Row 12 Push-ups ————————————– 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 Weightlifting 1 set every :90 sec...Read More

METCON 16 min AMRAP 8 Shoulder press 16 Box jumps 64 Single undersRead More

CFPC – CrossFit Warm-up (No Measure) 10 Burpees 10 Wall therapy squats 15 Light American swings 15 Kipp swings, narrow grip 15 Slow Cat/Cows 20 Hollow rocks 100′ Waiters carry per arm Gymnastics 15 min Handstand Progression work Level 1- Assisted handstand against wall, or, bands+weighted overhead hold -1 set every :90 sec for 15...Read More

METCON 20 min AMRAP 15 Lunge steps 15 Calorie Row 15 Medball Squat cleansRead More

CFPC – CrossFit Warm-up Down and Backs (No Measure) 200m Run or 250m Row 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) Side shuffle (stay low) 6) Karaoke Skill Begin with toes...Read More

Range Of Motion Workout Of the Day We’re pleased to bring you our new mobility classes through the ROMWOD program! These classes have been added to the schedule and are available weekly on Tuesday and Thursdays, at both 10:30am and 6:30pm. We would love to have you join us. The classes are free of charge...Read More

Join us this weekend in an annual event, Barbells for Boobs, to raise money for breast cancer research. You are welcome to sign-up to compete or just show up and support the individuals who will be! From CrossFit Impressions (Southlake TX): We have the honor of being one of the stops on the 2015 Pink...Read More

METCON 6 Rounds for time: 200m Run 12 Kettlbell Swings (moderate weight) 8 Ring rowsRead 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 (No Measure) Pull-up Progression work 15 minutes to complete: Level 1- 6 min EMOM, 2 5-second negatives Use a...Read More