SKILL Turkish Get-ups Complete 30 reps total, increase in weight as desired. Beginners-> abmat//medball Intermediate-> Kettlebell Advanced-> Barbell METCON Work for :20 sec, rest :10 sec Complete 4 Rounds, switch movements every :20/:10 cycle. (8 min total) a) Box jumps (24/20″) b) Sit-ups c) Burpees d) Russian swings (70/44#) *Record total repsRead More

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 Complete 30 reps total, increase in weight as desired. Beginners-> abmat//medball Intermediate-> Kettlebell Advanced-> Barbell Turkish Get Up (Record...Read More

METCON 900m Row 90 Double unders (2/1 singles) 700m Row 70 Double unders 500m Row 50 Double unders 300m Row 30 Double undersRead More

CFPC – CrossFit Warm-up (No Measure) 400m Row 15 Ring rows or 8 Strict Pull-ups 20 Sit-ups Then; High knees Butt kicks Spiderman Lunge 5 Inch worms High kick march Karaoke Gymnastics (No Measure) *WEEK 6 of 6* 15 min to complete work at your skill level: Level 1- “Unable to perform 1 unassisted Pull-up”...Read More

METCON Modified “Lumberjack 20″ For time: 20 Calorie Row Run 400m 20 Kettlebell swings, (44/26#) Run 400m 20 Overhead Squats, (95/65#) Run 400m 20 Burpees Run 400m 20 Pull-ups Run 400m 20 Box Jumps (24/20”) Run 400m 20 Medball cleans (20/14#) Run 400mRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) PVC Merry-go-round Hold PVC in front of you and form a circle facing one-another. When the coach calls a direction, leave your pipe behind and switch to the next pipe in the direction called, catching it before it hits the floor (with one hand). If the pipe hits...Read More

METCON 12 min AMRAP 6 Curtis P’s (complex, 75/55#) 24 Double unders (50 Singles)   *Curtis P= Power clean, Lunge Right, Lunge Left, Push press All 4 movements is 1 complexRead More

CFPC – CrossFit Warm-up (No Measure) Clock: 0:00-15:00 3 rounds: 3 Inch-worms w/ 3 push-ups 7 Wall therapy squats (SLOW) 9 Over and back presses w/ empty bar 11 Jump squats *Over and back presses- Begin with bar on shoulders (front rack) press overhead straight to the back rack, and return to the front rack....Read More

METCON 3 Rounds: 600m Run 20 Burpees 15 Pull-ups 20 Wallballs (20/14#)Read More

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 Gymnastics (No Measure) 15 min to complete work at your skill level: Level 1- “Unable to perform 1 unassisted Pull-up”...Read More