Announcements WOD and Wine Friday evening at 7:30PM! Join us for a fun workout, pizza and BYOW or BYOB. Sign-up with number attending at the front desk! CFPC – CrossFit Warm-up Seven Warm-up (No Measure) 2 rounds: 200m row 20 Jumping jacks 5 Pull-ups *or* 8 Ring rows 10 Push-ups 15 Squats Gymnastics (No Measure)...Read More

METCON 500m Row 30 Push-ups 500m Row 30 Box jumps (24/20″) 500m Row 30 Wallballs (16/12#, 10’/9′) 500m Row 30 BurpeesRead More

METCON 21-18-15-12-9 Burpees Kb Swing (53/35#) Sit-ups Box jumps (24/20″)Read More

CFPC – CrossFit Warm-up (No Measure) 300m Row 10 Push-up 10 Walking lunges 200m Row :30 sec wall squat hold 15 Squat jumps 100m Row 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) Overhead squat Gymnastics (No Measure) 15 min...Read More

METCON For time: 10 Pull-ups 20 Sit-ups 30 Double unders 40 Thrusters (75/55#) 30 Double unders 20 Sit-ups 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 Metcon Metcon (AMRAP – Rounds and Reps) 3 min AMRAP 5 Hang Power Clean (185/115#) 10 Box jumps (24/20″) Rest 2 min...Read More

CFPC – Rowing Class Metcon (Time) 1000 m RowRead 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

14 min AMRAP 10 Barbell Step-ups (115/75#), 20″ 8 Push press 30 Double unders (2/1 singles) Rest 4 min Then; 3 rounds: 500m Row, max effort Rest 2 minutesRead More

CFPC – CrossFit Warm-up (No Measure) 2 Rounds: :30 sec Kettlebell Goblet squat Hold 15 Russian swings 8 Burpees Spiderman lunge, 3 sec hold/side x5 5 Barbell Tempo Back squat @53X1 5 Barbell Press and back 5 Barbell Tempo Deadlift @5151 —————- Prepare for Back squat weight Metcon For the ladder pattern, perform 1 rep...Read More