METCON 10 min AMRAP 3 Deadlift (95/65#) 3 Hang squat clean 3 Push press 100m Run (3 courtyard lengths) Rest 3 min 10 min AMRAP 300m Row 10 Burpees 100m RunRead More
Announcements Gymnastics Seminar this Saturday, (10/3) 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) 15 min “AMRAP”, quality 13/10 Calorie Row 5 Air Squats w/ 3 sec pause (assess) 8 Hang Power Cleans (PVC)...Read More
Ever wonder how CrossFit come to be what it is, how it defines “fitness”, and how to increase your fitness and health? Look no further. Here is Greg Glassman, founder of CrossFit, on all these points and so much more! Enjoy.Read More
CFPC – CrossFit Warm-up (No Measure) Down and Back High knees Butt kicks High skips Karaoke Then; 3 Rounds, for quality: 20 Double unders :45 sec side plank, each side 15 Heavy Russian swings 10 PVC Power Clean (perfect!) Metcon Metcon (Time) 200 Double unders (2/1 singles) 120 KB Swings (53/35#) 90 Burpees 60 Power...Read More
METCON 5 Rounds: 10m/7f Calorie Row, +5 cal each round 15 Sit-ups 25′ Handstand Walk Rest 1 min 20 min CAP *Calories= 10/7, 15/12, 20/17, 25/22, 30/27 Handstand Walk scale- Level 1= Bear walk (straight legs, torso over shoulders) Level 2= 2 Wall walks Level 3= 16 Shoulder taps, alternating (facing the wall) STRENGTH...Read More
CFPC – CrossFit Warm-up Warm-up (No Measure) 3 rounds of 10 reps of: Wall therapy squats Spiderman Lunge (20 sec/side, 1 time) Russian twist w/ Medball (10 per side) Barbell good mornings Pull-ups or Ring rows Hand Release Push-ups Weightlifting Back Squat (50 reps @75% in as few sets as possible) Record largest set and...Read More
