CFPC – CrossFit Warm-up (No Measure) Down and Back A) High knees B) Butt kicks A) Spiderman lunge B) High kicks A) Inch worm- 5 reps, 3 Push-ups B) High skip ——- PVC Pass through x10 PVC Press and stretch back x5 PVC Push press x10 ——– Stretch calves on wall or rig Weightlifting Shoulder...Read More

METCON For time: 1 mile run Rest 5 min For time: 4 Rounds: 15 Kettlebell swings (53/35#) 12 Box jumps (24/20″) 9 Thrusters (95/65#)Read More

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) 15 min to complete work at your skill level: Level 1- “Unable to perform 1 unassisted Pull-up” Complete: 3×8-12 Banded Pull-ups, reduce assistance if 12 reps completed...Read More

CFPC – CrossFit (No Measure) 3x: 15 m army crawl > 10 push-ups > 3 Spins > 5 squats Focus: Press Metcon (AMRAP – Reps) AMRAP: 7 minutes 5 Press 10 Mt Climbers 15 Squats Metcon (No Measure) Games: Farmers and LumberjacksRead More

METCON 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest Score each movement total separately.Read More

CFPC – CrossFit Warm-up Squat Prep (No Measure) Reverse Tabata Air Squats Hold in bottom of squat on the :20 second portionThen; 2 Rounds: 10 Cal Row 7 Barbell Thrusters 7 Ring rows 5 Kipp swings Weightlifting Spend 10 min building to a heavy single. Can be taken from the rack, or cleaned from the...Read More

CFPC – CrossFit Warm-up Warm-up (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 1:00 plank hold (forearms) 10 Goodmornings (empty bar) Weightlifting Deadlift- 0:00- 5 reps @70% 2:00- 5 reps @75% 4:00- 4 reps @80% 6:00- 4...Read More

CFPC – Rowing Class (No Measure) 2 rounds: 200 m run 10 shoulder pass throughs with PVC 10 air squats pyramid cup plank Metcon (Time) 4 rounds: 30 cal Row 30 Kettlebell swings (53/35#) 30 Sit-upsRead More

METCON 6 Rounds, each for time: 15 Sit-ups 10 Burpees 200m Run 2 min RestRead More

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 3 Rounds; :30 sec Max reps Ring dips :30 sec Rest :30 sec Max reps Chin-ups :30 sec Rest Record your highest set of unbroken dips and Chin-ups FULL...Read More