METCON GAME DAY! 30 min AMRAP Complete stations for varying point rewards. Each of the 7 stations may be completed 0-1 times each round. Once you have completed the desired stations for that round, complete a 400m run and then you may begin another round. Accumulate as many points as possible in the 30 minutes.Read More

Announcements We will be having a movie watching party Friday the 11th! We are renting the “Froning Film” highlighting the Fittest Man in history, Rich Froning, and his training to-date. Please join us at 7:15pm and bring your favorite snacks and drinks! CFPC – CrossFit Warm-up (No Measure) Row 3 minutes 12-20 Push-ups Accumulate 30...Read More

METCON For time: 20 Lunge steps 30 Burpees to plate 20 Lunge steps 30 Slam ball over the shoulder 20 Lunge steps 60 Double unders/ 120 Singles 20 Lunge steps 30 Dumbbell snatch (15 per arm) 20 Lunge stepsRead More

Announcements We will be having a movie watching party Friday the 11th! We are renting the “Froning Film” highlighting the Fittest Man in history, Rich Froning, and his training to-date. Please join us at 7:15pm and bring your favorite snacks and drinks! CFPC – CrossFit Warm-up Warm-up (No Measure) 400m Run DOWN and BACK 1)...Read More

METCON 30 min EMOM a) 8 Ring rows b) 15 Sit-ups c) 15 WallballsRead 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 Metcon Metcon (5 Rounds for reps) 10 min EMOM Even- :20 sec Row for AVG Watts Odd- :30 sec max...Read More

METCON For time: 400m Run 60 Double unders 30 Kettlebell swings 500m Row 30 Kettlebell swings 60 Double unders 400m RunRead More

CFPC – CrossFit Warm-up (No Measure) 3 Rounds: :30 sec Handstand hold 10 Banded Good mornings 3 Hang clean+ :10 sec pause in squat, empty barbell 15 Kettlebell swings Circle up: Run through complex several times w/ PVC and address any issues. Weightlifting A1: Hang Clean A2: Front Squat A3: Split Jerk Metcon Metcon (Time)...Read More

METCON “Cindy” 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsRead More

CFPC – CrossFit Practice makes permanent. Warm-up (No Measure) TABATA Row TABATA Burpees Begin on either, complete 8 rounds, then switch movements immediately Metcon Athletes will have an option between performing a 20 min “Cindy” AMRAP, or, a 20 min “Mary” AMRAP. Scale as necessary (jumping pull-ups or ring rows, box edge push-ups, 1 abmat...Read More