CFPC – CrossFit Warm-up (No Measure) 2 Rounds: 18m/14f Calorie Row Waiters walk down and back each arm 12-20 Push-ups Broad jump 50′ Then; Front rack mobility Metcon Metcon (4 Rounds for time) 4 Rounds, each for time: 10 Box Jumps (24/20″) 10 Dumbbell thrusters (45/30#x2) 10 Burpees Rest 1:1 Cool Down Metcon (Weight) Core...Read More

METCON 100 Push-ups *Every break perform 100m Run 50 Pull-ups *Every break perform 15 sit-ups 25 Toes to bar *Every break perform 25 Double undersRead 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 Weightlifting Hang Power Snatch...Read More

CFPC – CrossFit (No Measure) 400 m run Down and Backs high knees + 10 air squats butt kicks + 10 pushups high kicks Spiderman lunge bear crawl / handstand walk Metcon (AMRAP – Rounds and Reps) Teams of 3- 25 Min AMRAP Alternating rounds: 5 burpee box jumps 24/20 10 KB Swings 53/35 20...Read More

METCON 5 rounds, each for time: 750m Row Rest 3 minutes *Aim to achieve each 750m row in 3:30 or less. If you are taking +3:30, reduce distance to 600m per round SKILL 3 Rounds, for quality: :45 sec side plank each side 10 Dual kb step-ups 8 Good morningsRead 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 Metcon Elizabeth (Time) 21-15-9...Read More

METCON 14 min AMRAP 10 Burpees to 6″ target 10 Kettlebell Swings (44/26#) 20 Jumping jacks 35 SinglesRead More

CFPC – CrossFit Warm-up (No Measure) Down and Backs 1) Burpee+jog x2 2) High knees 3) Butt kicks 4a) 5 inch-worms w/ 3 push-ups 4b) High kick march 5a) Walking quad stretch 5b) Burpee+jog x2 Metcon Metcon (5 Rounds for time) 5 rounds, each for time: 750m Row Rest 3 minutes *Aim to achieve each...Read More

METCON For time: 4 rounds: 25 Wallballs (20/14#) 800m RunRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) 2 Rounds: 200m Jog 10 Slow Wall therapy squats 10 KB SDHP :30 sec Spiderman Lunge hold/side Then; BURGENER WARM-UP w/ barbell: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops Weightlifting Spend 15 min...Read More