CFPC – CrossFit Warm-up Down and Backs (No Measure) 200m Run or 250m 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 5) Side shuffle (stay low) 6) Karaoke Weightlifting Back Squat (3...Read More

CFPC – CrossFit Warm-up Today’s WOD will help us develop the skill of Touch and Go, in light of the 2017 Open just around the corner! Clean/Press Warm-up (No Measure) 3 rounds: 5 Press and back (Bar) 5 Push press (dip, pause, assess vertical torso…then drive up) 10 Close-grip kip swing 5 Cat/Cow with 3...Read More

METCON 3 rounds for time: 500m Row 24 Russian kettlebell swings 12 Box jumps (24/20″)Read More

Announcements For those who pre-ordered (and paid) for jackets, they are in and can be picked up anytime- just notify a coach of the size you ordered. Long sleeve shirts should be in any day now, waiting to hear back on where they could be! Thanks =) CFPC – CrossFit Warm-up Warm-up (No Measure) Perform...Read More

METCON 3 Rounds for time: 25 Thrusters (75/55#) 25 Burpees 800m RunRead More

Announcements For those who pre-ordered (and paid) for jackets, they are in and can be picked up anytime- just notify a coach of the size you ordered. Long sleeve shirts should be in any day now, waiting to hear back on where they could be! Thanks =) CFPC – CrossFit Homework for today’s weightlifting. https://youtu.be/U-PkTCZv3no...Read More

METCON TABATA Ring rows (consistent angle) Rest 1 min TABATA Sit-ups Rest 1 min TABATA Shuttle run (20’/20′, 4 point touch each change of direction. Every 20′ length=1 rep) Record all 3 movement totals separately.Read More

Announcements For those who pre-ordered (and paid) for jackets, they are in and can be picked up anytime- just notify a coach of the size you ordered. Long sleeve shirts should be in any day now, waiting to hear back on where they could be! Thanks =) CFPC – CrossFit Warm-up Warm-up (No Measure) 3...Read More

CFPC – CrossFit Warm-up Everything Warm-up (No Measure) 3 rounds of 10 reps of: Russian baby-makers (5 per round) Overhead Squat with PVC Sit-ups or GHD Sit-ups Back-extensions or Supermans Pull-ups or Ring rows Hand Release Push-ups Metcon Metcon (Time) 125 Double unders (2/1 Singles) 100 Calorie Row 75 Sit-ups 50 Pistols 40 Jumping pull-ups...Read More

CFPC – CrossFit Warm-up Down and Backs 3.0 (No Measure) 1a) Lunge stretch 1b) 5 inch-worms, 3 push-ups 2a) High knees 2b) Butt kicks 3a) High kick+toe touch 3b) High skips 4a) Pivot squats 4b) HS walk 25’+ or Bear crawl 50′ 5) Lateral jumps, each side 6a) Spiderman lunge 6b) Burpee broad jumps Front...Read More