CFPC – Rowing Class (No Measure) Pause Drill 500 m Row (sprint start + 10 regular strokes) Metcon (Time) 1000m with partner using sprinter start walk 200 m Empty TankRead More

METCON 16 min AMRAP 8 Jumping pull-ups 10 Burpees 12 OH Wallball Lunge steps (20/14#)Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) BURGENER SKILL TRANSFER: Perform with empty barbell 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance (move feet) 4. Snatch Balance without a dip 5. Snatch Balance with a dip Weightlifting Every :45 sec for 9 minutes; 1 Heaving Snatch balance + 1 Overhead Squat Work...Read More

METCON 10 Rounds: 10 Push-ups 15 Sit-ups 20 Double unders (50 singles)Read More

CFPC – CrossFit Warm-up (No Measure) 3 Rounds NFT of: :20 Static or Rocking Hollow Hold 10 KB SDHP 3-5 Pull-Ups w/ a :02 sec hold at the top (use bands if necessary, and/or complete negatives rather than holds) Metcon Metcon (Time) 21-18-15-12 Chest-to-bar Pull-ups Sumo Deadlift High-pull (115/75#) *14 min CAP*C2B Scale- 1) Pull-ups...Read More

CFPC – Skills Class Warm-up () Skill () Pull-upsRead More

METCON For time: 100 Wallballs (14/10#) *Every break, perform 9 Kb Swings (35/26# Rx) Core work; TABATA Sit-ups for total repsRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 Rounds NFT of: 20 Kettlebell Swings (face level/Russian) 10 OH Walking Lunges (bumper plate) 5 Pull-Ups Weightlifting Increase load as form allows. FLUID movement. You can drop between reps. Clean and Jerk (8 min EMOM, 2 Clean and jerks) Metcon Metcon (Time) 100 Wallballs (20/14#) *Each break...Read More

METCON 18 min AMRAP 10 Push-ups 20 Bicycles (core, 10 per side) 30 Push press (75/45#) 400m RunRead 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 Weightlifting 10 min EMOM, alternating minutes: Even- 5 Bench Press @80%+ Odd- 5 Bent over rows (aim for body weight) *Bent over rows- keep the body static, perform reps at...Read More