CFPC – CrossFit Warm-up Burgener Warm-up (No Measure) 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 SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch Balance...Read More

CFPC – CrossFit Please bring cash for Shirt/Tank Pre-orders, or we can also charge your account. Self defense seminar is tomorrow at CFPC with Texas Defense Academy! $10 for members, $15 for non-members. 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...Read More

METCON 3 rounds, for reps: 1 min Wallballs (20/14#) 1 min Sumo Deadlift High-pull (75/55#) 1 min Box jumps (20″) 1 min Push press 1 min Rowing (calories) Rest 1 min between roundsRead More

CFPC – CrossFit Pre-orders for 2016 Open Tanks and Shirts are due TODAY! Email [email protected] w/ quantity and sizes or tell a coach at CFPC, thank you! Warm-up Warm-up (No Measure) 2 rounds: 200m jog 20 Jumping jacks 10 Pull-ups or Ring rows 15 Push-ups 10 Banded face pulls 10 PVC Pass throughs Gymnastics 1...Read More

CFPC – TRX/Yoga Metcon (AMRAP – Rounds and Reps) 25 Min AMRAP TRX 20 Side Lunges (20) (M) 15 Box Jumps TRX 20 Mid Row + Wide Row 20 (M) 15 Push Ups TRX 20 Single Leg Squats (M) TRX 10 Jump Squats (M) 15 Slam Balls TRX 15 Superman Press (L) 20 Situps 100...Read More

#WellnessWednesday We wanted to take a minute to educate you on why we recommend SFH protein if you are going to be using a protein shake, either for pre, or post workout or for a meal replacement. SFH says it best themselves on their website under Transparency: http://www.sfh.com/education/transparency. One of the goal at CFPC is to...Read More

METCON 4 Rounds: 400m Run 15 Overhead squats 15 Pull-upsRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) 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 PVC Stretches (No Measure) 10 each: 1) Pass-throughs+toe touch 2) Windmill-...Read More

METCON 25 min AMRAP 20 Step-ups 25 Wallballs 30 Double unders/60 Singles 200m Run Rest 2 minRead More

CFPC – TRX/Yoga Metcon (AMRAP – Rounds and Reps) TRX Squat + Jump 20 (M) Lunges 1x Mid Row + Y Row 20 (M) Double Hand Twist 10 (M) Warrior 3 10 (M) 10 WallBalls 20 Situps Front Squat 15 (L) Chest Press (L) Plank Hold 30 secRead More