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 5a) Pivot squats 5b) Broad jumps Metcon Back Squat (5 sets of 8 @70%) Metcon (Weight) Every 4...Read More

METCON 6 min AMRAP 30 Double unders (60 Singles) 20 Sit-ups Rest 3 min 6 min AMRAP 10 Burpees 15 Kettlebell Swings 20 Lunge steps 3 min Rest 6 min AMRAP 10 Jumping Pull-ups 20 Air squatsRead More

CFPC – CrossFit Warm-up (No Measure) 3 Rounds, or 15 min: 30 Double unders, 60 singles 10 Spiderman lunges 15 Hollow rocks, or :20 sec hold 10 Barbell thrusters :30-:45 sec HS hold Weightlifting 1 set every 2 min for 16 min: 2 sets of 1+1 @65-75% 3 sets of 1 @75-85% 3 sets of...Read More

CFPC – TRX/Yoga Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP TRX 20 Squats (M) 10 Box Jumps TRX 20 Mid Row + Wide Row (M) 10 Burpees TRX 10 Bicep Curls (M) TRX 20 Split Jumps (M) 200 M Row Metcon (Time) Core Work Feet go into the Suspension Trainer, the Suspension Trainer’s...Read More

METCON 20 min AMRAP 10 Calorie Row 15 Burpees 200m RunRead More

CFPC – CrossFit Warm-up (No Measure) 5 min Row, :45 sec Moderate :15 sec Sprint ________________ 3 rounds: 10 Pull-ups, or Ring rows (challenging) 10 PVC Overhead Squats 10 Push-ups, or Pike push-ups 10 Kettlebell swings 10 Box jumps If all the rowers are taken, begin on 3 round warm-up and come back to rowing...Read More

METCON “Nancy” 5 Rounds for time: 400m Run 15 Overhead Squats (95/65#)Read More

CFPC – CrossFit Warm-up Dodgeball and Protect the Pizza (No Measure) Dodgeball- best of 5 games, losing team does 25 burpees! Split gym in half, each team begins with half the balls. No crossing the center line or using tbe rig for coved. Protect your pizza- 3 games, last man standing does no burpees- all...Read More

METCON 5 Rounds for total reps: 1 min Wallballs 1 min Kettlebell swings 1 min Lunges 1 min Ring rows 1 min Sit-upsRead More

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