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 Weighted Pull-ups (Spend 9 min to find heavy single ) Scale: Chin over bar hold for max time, 3...Read More

METCON 4 rounds: (AMRAP) 3 min Row (Cal) 2 min Wallballs Score= total Cal+WallballsRead More

CFPC – CrossFit Warm-up (No Measure) 50 double unders or 100 Singles 300m Row Rest 1 min 2 rounds: :20 sec Row for max AVG Watts :40 sec rest 2 Rounds: 10 Perfect squats 10 Barbell good mornings 10 Russian swings Weightlifting Back Squat Spend 12 minutes working to a “heavy single” (not necessarily 1RM...Read More

METCON “Jackie” For Time: 1000m Row 50 Thrusters, 45# 30 Pull-upsRead More

CFPC – CrossFit It’s Dabney’s Birthday!!! Tomorrow’s schedule- check Wodify for available classes tomorrow! No afternoon classes. Closed Friday. Back to normal on the 26th. Merry Christmas! Warm-up Warm-up (No Measure) 400m Jog 15 Box jump overs 10 Wall therapy Squats Leg swings (10 each direction) Accumulate 40 heavy Russian Swings 20 V-ups Weightlifting 4...Read More

METCON 16 min AMRAP 200m Run 30 Double unders/60 Singles 15 Wallballs 10 Dumbbell step-ups 5 BurpeesRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) 300m 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 10 Banded face pulls 1 Wall walk ^^^^^^^^^^^^ x3 Box edge shoulder stretch Weightlifting Perform A,...Read More

METCON 12 Days of Christmas- LeanFit version 1 Burpee Box jump 2 Front rack lunges 3 HR Push-ups 4 V-ups 5 Jumping Pull-ups 6 Air squats 7 Kettlebell swings 8 Push press 9 Sit-ups 10 Wallballs 11 Deadlifts 12 Russian twists All barbell movements should use the same weight. No more than 115/75#, scale appropriately.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-upsSpend 10 min setting up and warming up specific movements. Metcon 35 min CAP 12 Days of Christmas (Time) 1 Snatch...Read More

METCON Every 5 minutes for 25 min: Row 500m Record average time.Read More