METCON “Pushin’ and Pullin'” For time: 100 Hand-release Push-ups 100 Calorie Row *feet/knees on plate for HRPU (45/25#) *Partition reps as desired.Read More

CFPC – CrossFit Warm-up “The Other Total” Warm-up, move to barbell and increase until you reach a “heavy load”. Perform 3 attempts for today’s “Heavy Single” before moving on to begin again on the next barbell movement. Warm-up (No Measure) Prior to Clean- BURGENER WARM-UP: w/ PVC pipe 1. Down and “Finish” 2. Elbows High...Read 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 Wood (Time) 5...Read More

August’ cause for the month was providing bricks to help build schools in impoverished regionals of the world. Together, Sweat Angels participants provided over 44,000 bricks! Every check-in makes a difference, don’t forget each time you’re at the gym to check-in on Facebook for the month’s cause!   CFPC Facebook PageRead More

METCON “Dirty Thirty” For Time: 30 Box jumps, 24″ 30 Jumping pull-ups 30 Kettlebell swings, 1 pood 30 steps Walking Lunge 30 Knees to elbows 30 Push press, 45# 30 Back extensions 30 Wall ball shots, 20# 30 Burpees 30 Double undersRead More

CFPC – CrossFit Gymnastics (No Measure) 15 min to complete work at your skill level: LAST DAY! We will re-test Monday! Level 1- “Unable to perform 1 unassisted Pull-up” A) 4 min EMOM: 4-6 Banded, strict Pull-ups. Reduce assistance if 6 reps completed. B) 3 sets of max time active hang from bar with 1:00...Read More

METCON For time: 50 Air squats 40 Sit-ups 30 Kettlebell swings (44/26#) 40 Air Squats 30 Sit-ups 20 Kettlebell swings 30 Airsquats 20 Sit-ups 10 Kettlebell swingsRead 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 Every :90 sec...Read More

METCON 5 rounds: 200m Run 20 Wallballs (20/14#) 10 Pull-upsRead More

CFPC – CrossFit Gymnastics Warm-up: 2 rounds- 10 Ring rows 10 PVC Pass throughs (No Measure) Level 1- “Unable to perform 1 unassisted Pull-up” A) 5×3 5-sec Pull-up negatives- jump or step off a box with chin over bar and lower down to full hang as slowly as possible. If you need to, use a...Read More