Announcements On 9/16 we will be holding our Community Workout at The Trailhead at 11:00am. Bring your kids! We will also be hosting a CrossFit Kids class as well, also at 11:00am. Everyone is invited! Come show the community what CFPC is all about and enjoy a change of scenery! CFPC – CrossFit Warm-up Warm-up...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 400m Run 3 rounds: 10 Banded face-pulls 15 Heavy Russian swings 5 Barbell RDLs 10 Barbell push press Pigeon stretch, :90 sec/side Couch stretch, :60 sec/side Banded Shoulder bully, :60 sec/side Practice jump rope for 5 min Modify workout scaling appropriately to keep it streamline and without too...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 Skill Turkish Get Up (Complete 20 reps w/ various weights & implements) Progress in weight and split reps...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 400m Run 3 rounds: 10 Barbell shoulder press 15 Squat jumps :30-45 sec Handstand hold 50′ waiters walk/arm Spiderman lunge, :90 sec/leg Box edge shoulder stretch, :60 sec Weightlifting Seated Strict Press (unsupported) (4 sets of 8, Rest 2 min. All 4 challenging sets.) sit on a bench...Read More

CFPC – CrossFit Warm-up Clean/Press Warm-up (No Measure) 3 rounds: 5 PVC Pass through+ toe touch 5 Push press (dip, pause, assess vertical torso…then drive up) 10 Close-grip kip swing 5 Cat/Cow with 3 sec hold 2 Jefferson curls w/ barbell 15 sec Superman hold 15 sec Hollow hold 2 Wall walksBanded front rack stretch,...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) Down and Back 1a) Lunge stretch +torso twist 1b) 5 Inch worms 2a) High knees 2b) Butt kicks 3) Karaoke 4a) High kicks 4b) Quad pull into spiderman lunge 10 leg swings/direction 2 rounds: 2 Wall walk 10 Ring rows 10 Scap activation pull-ups Metcon Brian (Time) 3...Read More

Announcements Monday (Labor Day) Schedule: 2 Class times: 8:30am and 9:30am *Member’s classes All other classes will be cancelled for the holiday! =) Stay safe and enjoy the weekend! CFPC – CrossFit Warm-up Warm-up (No Measure) 400m Run 3 Rounds: 8 Banded face pulls 8 *Controlled* Goblet squats 8 Ring rows 8 Close grip kipp...Read More

Announcements Monday (Labor Day) Schedule: 2 Class times: 8:30am and 9:30am *Member’s classes All other classes will be cancelled for the holiday! =) Stay safe and enjoy the weekend! 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...Read More

Announcements Monday (Labor Day) Schedule: 2 Class times: 8:30am and 9:30am *Member’s classes All other classes will be cancelled for the holiday! =) Stay safe and enjoy the weekend! 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...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 5 Rounds: 5-8 Strict/Weighted Ring dips or an equivalent modification Rest 1 min 5-8 Strict/Weighted Pull-ups or an equivalent modification Rest 2 min Perform Strict pull-ups/Dips if you are...Read More