METCON 5 rounds: 4 minutes- 20 Wallballs (16/12#) 20 Lunges :30 sec Row Rest remaining time and begin next round @4, 8, 12, and 16 Score= Distance rowed each roundRead More

CFPC – Skills Class Warm-up (No Measure) 10 Shoulder press 10 Pike Push-ups Waiters walk down and back (switch sides) A) Extend body completely – Shoulder shrugs B) Hold plate high overhead C) Bear walk D) 45 degree wall hold (tight core, fully extended) Skill B: (No Measure) E) Wall hold, facing + shoulder taps...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-ups Weightlifting Back Squat @0:00- 5 reps @70% @2:00- 4 reps @75% @4:00- 3 reps @80% @6:00- 2 reps @85% @8:00-...Read More

METCON 3 rounds- 5 min AMRAP 50 Single unders 25 Russian Kb Swings (53/35#) 15 Jumping Pull-ups Rest 2 minutes Each round scored separatelyRead More

CFPC – CrossFit Warm-up 2 Rounds: 10 Calorie row :30 sec Squat hold (full depth, perfect form) 10 Box jumps 10 Wallballs 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 squatThen; Practice SDHP with empty bar and proper mechanics...Read More

METCON 16 min AMRAP 30 Sit-ups 25 Kb swings (44/36#) 20 Lunge steps 15 Burpees 10 Goblet squatsRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) Shuttle jog down and back 2x Then; 3 rounds: 5 Burpees 7 Ring rows 9 Kettlebell swings (american) Then; 3 Empty bar High Hang power cleans 3 Hang power cleans 5 Full power cleans Weightlifting Power Clean+Hang Power clean x2 Every :90 seconds for 12 minutes (8 sets)...Read More

METCON 200m Row 10 Push press (95/65#) 400m Row 15 Push press 600m Row 20 Push press 800m row 25 Push press 1000m rowRead More

CFPC – CrossFit Warm-up (No Measure) 250m Row Leg swings- 10 each direction per leg Then; 3 rounds: 10 Close-grip kip swing 2 Wall walks -or- Inch worms+3 Push-ups 6 Hollow rock, roll into superman Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#22 min CAP Everyone can...Read More

CFPC – Rowing Class (No Measure) 3x 100m (light pressure) with 1 min rest Metcon (Time) 1000m Time Trial Metcon (Distance) Stroke Pyramid 10-20-30-40-30-20-10 Row 10 strokes hard followed by 10 light strokes. Then row 20 strokes hard followed by 20 stokes light. 30-30, 40-40, 30-30, 20-20, 10-10.Read More