CFPC – CrossFit Weekend Homework: GO SEE STAR WARS EPISODE VII !!! Alternatively, do 1,000 Burpees. You choose… may the force be with you! Warm-up Warm-up (No Measure) 50 Jumping jacks 40 Double unders, or attempts 30 Squat jumps 20 Lunge steps 10 Burpees Weightlifting Back Squat 3 reps every 2 min for 10 min...Read More
CFPC – CrossFit Warm-up (No Measure) 3 rounds: :30 sec HS hold 8 Over and back press 10 Overhead squats 15 Push-ups 50′ Waiters walk each arm Weightlifting Shoulder Press (3 x 10 AHAP, Rest 2 min btwn sets ) Metcon Metcon (Time) 2-4-6-8-10-8-6-4-2 Unbroken Toes to bar 4-8-12-16-20-16-12-8-4 Kettlebell swingsRead 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 Weightlifting 1+1/4 Front Squat (10 min EMOM- 1 PERFECT rep, AHAP) Squat to full depth, rise ~6″, return to the bottom and...Read More
METCON 15 min AMRAP 15 Thrusters 200m Run 15 Toes to bar, or v-ups w/ PVC 200m Run CORE 12 min “AMRAP”, quality first 20-30 Medball russian twists 15-25 Medball Sit-ups to wall touch, ball overhead at all times 10-20 Hollow Rocks 10 Good mornings, light and slow Read More
CFPC – CrossFit Warm-up (No Measure) 400m Jog 10 min “AMRAP”, quality :15 sec Hollow hold 10 Toe touch + press the sky 16 Lunge steps 10 PVC Pass through 12 Banded Face pulls Metcon Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 8 Dumbbell box step-overs, 20″ or lower 200m Row 12 Pull-ups...Read More
“Awesome and inviting staff. Great place to get started or continue your CF experience.” -Michael B.Read More
CFPC – CrossFit Warm-up (No Measure) Spiderman lunge right, spiderman lunge left, pigeon right, pigeon left x3, hold each position 10 sec Then; Downward dog :10 sec, Puppy dog :20 sec, x3 PVC Burgener Warm-up 1) Down and Finish 2) Elbows high and outside 3) Muscle snatch 4) Snatch drops 5) Full snatch Weightlifting 3-Position...Read More
