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 Weightlifting 1 set every 2 min for 20 min: 3 sets- Power clean x2, 65-80% 4 sets- Power clean x1,...Read More
To celebrate the upcoming 2016 CrossFit Open, we have designed and will be placing an order for shirts! Included below is the design we will be ordering, along with a Women’s Tank version with the same color and design. Please contact us at: [email protected] to make a pre-order for $22, or you can get yours at...Read More
CFPC – CrossFit BENCHMARK WEEK! We will be performing benchmark workouts and lifts each day this week. Do your best, we would love to see some new PRs! Warm-up Warm-up (No Measure) Reverse Squat TABATA 8 rounds: :20 sec Squat hold :10 sec Air squat 10 PVC Pass throughs Box edge shoulder stretch, 1 min...Read More
CFPC – CrossFit Warm-up (No Measure) Agility Ladder -One foot per hole -Two feet per hole -Zig zag, two feet per hole -Lateral, two feet per hole -Lateral, two feet in and out Plyo Boxes -Conga line, go through 3-5 times, jumping over and down from each box Weightlifting 10 min EMOM: Even- 1/1 Turkish...Read More
CFPC – CrossFit Warm-up (No Measure) Lunge down and back Bear crawl down and back 5 min EMOM 10 Heavy Russian swings+ 10 Push-ups Weightlifting Deadlift (4 sets of 7 @70-75%) 1 set every 2 minutes Metcon 3 min Test (AMRAP – Reps) 3 min AMRAP Burpees to 6″ targetRest 5 min Metcon (AMRAP –...Read More
