METCON 4 Rounds for time: 20 Deadlifts 12 Front squats 100 Single unders 20 Hollow rocksRead 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 Warm-up (No Measure) A) High knees 2x B) Butt kicks 2x A) Spiderman Lunge B) High kicks Leg swings (10 each direction) 10...Read More

METCON 16 min AMRAP 20 Kettbell swings 20 Push-ups 20 Dummbell lunge stepsRead More

CFPC – CrossFit Warm-up (No Measure) 20 min “AMRAP”-70% effort 2 min Row 9 Push ups 12 Dumbbell weighted step ups 15 Heavy russian swings 15 Banded face pulls 18 Sit-ups 10 PVC Overhead squats Metcon Metcon (AMRAP – Reps) 16 min AMRAP 20 Pull-ups 20 Burpees 20 Sumo Deadlift High-pulls Light weight. Perform pull-ups...Read More

METCON 4 Rounds for time: 500m Row 20 Sit-ups 20 Thrusters (light) 20 Jumping pull-upsRead More

CFPC – CrossFit Warm-up (No Measure) Row 3 min 3 Rounds, or 15 min: :30-:40 sec HS Hold, or plate hold 10 Box jumps 10 Kipp swings :45 sec pigeon per side :45 sec Spiderman lunge per side Weightlifting Front Squat (7 sets of 3, 1 set every :90 sec for 10:30) Metcon Metcon (AMRAP...Read More

METCON 6 Rounds for time: 200m Run 15 Burpees 20 Sit-ups 25 Air squatsRead More

METCON 30 min EMOM a) 12 SDHP b) 10 Push press c) 8 Front rack lunge steps Use same weight. Keep it light and focus on form and maintaining heart rate!Read More

METCON 5 min AMRAP 5 Box jumps 7 Push-ups 9 Kettlebell swings Rest 2 min 5 min AMRAP 12 Front squats 6 Burpees over bar Rest 2 min For time: 50 Lunge steps 50 Sit-ups 100 Double undersRead More

CFPC – CrossFit Warm-up (No Measure) 3 min Row 3 Rounds: 10 Barbell press over and backs 5 Barbell Good mornings 10 Push-ups 15 Heavy Russian swings Weightlifting Bench Press (Spend 12 min to find a heavy single) Use partner/spotters. Metcon Spend 10 min Mobilizing and warming up movements CrossFit Games Open 15.4 (AMRAP –...Read More