METCON 5 rounds: 10 Power Clean (95/65#) 20 Sit-ups 30 Double unders 400m RunRead More

CFPC – CrossFit Warm-up (No Measure) 3 Rounds: 20 High knees Spiderman Lunge hold (30 sec/side) 15 Heavy Russian swings 5 Leg swings each direction per leg 5 Slow PVC Front squats Gymnastics Level 1- Perform 3 sets of Push-ups, max reps in :30 sec, :90 sec rest Level 2- Perform 3 sets of Ring...Read More

METCON 30 min EMOM 1 Box jump (24/20″) 2 Pull-ups (or ring rows) 4 Burpees 8 Air squats *If necessary, scale movements or reps to be completed around :45 seconds to leave :15 sec for rest. If you find yourself falling behind 2-3 minutes in a row, AMRAP the remaining time.Read More

CFPC – CrossFit Warm-up (No Measure) 2 Rounds: 200m Row – 85% Effort 10 Bird dog reps per side, controlled! 6 Single leg KB RDL per side Single leg balance, eyes closed – :30 sec per side Then; With PVC perform 8 PERFECT sets of: Push Press x2+ Split Jerk *Assess positioning in stance and...Read More

METCON 5k Run for time 13 laps, 3.2 miles. Scale according to current endurance ability. Push your limits, but don’t go overboard. Walk if necessary. 45 min CAP.  Read More

CFPC – CrossFit Warm-up 400m Jog 10 Ring rows 100′ Single arm KB overhead walk R-arm 100′ Single arm KB overhead walk L-arm 10 Ring rows 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...Read More

METCON 20 min AMRAP 50 Single unders 40 Sit-ups 30 Burpees 20 Box jumps (24/20″) 10 Pull-upsRead More

CFPC – CrossFit 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 direction) Accumulate 40 heavy Russian Swings 20 Sit-ups Weightlifting 18 minutes to complete- 6 Rounds: a) Back squat, 6-6-4-4-2-2 Rest :45 sec b) RDL’s, 5-5-5-5-5-5 Rest 1:15 Proper mechanics are...Read More

METCON “Helen” 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Rest, then perform: 3 rounds: 20 Sit-ups 20 Russian twist 15 Straight leg deadlifts (light weight)Read More

CFPC – CrossFit Warm-up (No Measure) 3 Rounds, for quality: :30 sec Plank hold on rings (3″ off floor) Waiters walk R-arm 100′ Waiters walk L-arm 100′ 10 Wall therapy Squats (arms OH) 250m Row Gymnastics Pull-ups (Perform a set of max kipping pull-ups) Metcon Metcon (3 Rounds for reps) 3 rounds, for total reps:...Read More