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 Perform 5 sets of each, alternating: 6 Bench Press 6 Bent over row Rest 1 min between movements and...Read More
CFPC – CrossFit Warm-up Warm-up (No Measure) 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 3 Rounds: 10 Cat/Cow 3 max distance medball reverse toss For 8 minutes on...Read More
CFPC – CrossFit Warm-up (No Measure) 3 min Row, :50 sec easy, :10 sec hard Bear crawl Down and Back Then; 3 Rounds: :30-40 sec HS hold (or 2 Dumbbells OH) 10 Pike Push-ups (quality) 15 Hollow rocks 15 Pull-ups or ring rows 10 Air squats Weightlifting 1 set every 2 min for 8 min....Read More
Announcements Please RSVP for our 2nd Anniversary Party by the 10th to “[email protected]” w/ number planning to attend and bowl! We will be providing the lanes and pizza! CFPC – CrossFit Warm-up (No Measure) Row for 5 minutes; :50 sec easy pace :10 sec Sprint Then; 4 Rounds: 10 Kettlebell swings 10 Sit-ups 3 Snatch...Read More
Announcements Please RSVP for our 2nd Anniversary Party by the 10th to “[email protected]” w/ number planning to attend and bowl! We will be providing the lanes and pizza! CFPC – CrossFit Warm-up PVC Stretches (No Measure) 10 each: 1) Pass-throughs+toe touch 2) Windmill- right and left 3) Torso twist 4) Snatch grip push press 5)...Read More
