CFPC – CrossFit Warm-up Warm-up (No Measure) 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 5a) Bear crawl 5b) Crab walk Metcon Metcon (AMRAP – Reps) 20 min AMRAP 120 Lunge steps 100...Read More

METCON 3 Rounds for time: 1000m Row 42 Kettlebell swings 21 (Jumping) Pull-upsRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 minute Row; 70% effort 5 Inch-worms, 3 push-ups Spiderman Lunge down, High kicks back Bear crawl down, Crab walk back Banded shoulder stretches- Facing toward and away from rig Weightlifting Dumbbell Shoulder Press One dumbbell in each hand, perform strict shoulder press (score combined weight) Bent Over...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 Metcon Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squatsRead More

METCON 15 min AMRAP 3 Burpees to 6″ target 3 Wallballs 3 Ring rows 6 Burpees to 6″ target 6 Wallballs 6 RIng rows 9 Burpees to 6″ target 9 Wallballs 9 Ring rows etc All 3 movements increasing by 3 reps per roundRead More

CFPC – CrossFit Warm-up (No Measure) Down and Back Spiderman Lunge 5 Inch-worms (3 Push-ups) High skips Lunge Stretch ___________________ 3 rounds: 15 Heavy Russian Swings 12 Ring Rows 9 Barbell Curls 6 Burpees w/ explosive jump Metcon Metcon (Calories) 24 min EMOM a) 8 Bench Press b) :30 sec Row (calories) c) 10 Dumbbell...Read More

METCON 6 min AMRAP 12 KB swings 9 Box jump overs 6 Push Press Rest 3 min 6 min AMRAP 10 Deadlift 6 Burpees over bar Rest 3 min 6 min AMRAP Calorie RowRead More

CFPC – CrossFit Warm-up (No Measure) 3 minute row: Minute one- 60-70% Minute two- 70-80% Minute three- 80-100% ___________________ 10 PVC Pass throughs 15 Light banded good mornings 10 Leg swings each direction/leg 5 Barbell Push press 5 Barbell Split jerk, pause in land Run through complex as class w/ PVC Assess and correct Weightlifting...Read More

METCON 4 rounds for time: 20 Thrusters, light 800m RunRead More

CFPC – CrossFit Warm-up (No Measure) 12 min EMOM a) Row at moderate pace b) Box step-ups, short c) Sit-ups d) Jump rope (singles or doubles) Goal is to be moving for the entire 12 minutes at an easy pace. B) Front squat and ankle mobility Weightlifting Front Squat (1 set every 2 min) 6...Read More