Check out Team USA vs the World in the IWF World Championships in Houston!Read More

METCON TABATA: Box jumps Sit-ups Air Squats Burpees 8 rounds of :20 work/ :10 rest per movement. 16 minute running clock. Record total reps for each movement.Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) A) High knees 2x B) Butt kicks 2x A) Spiderman Lunge B) Broad Jumps Leg swings (10 each direction) 10 Squat jumps 10 Jump tucks 10 Close grip kipp swings TEST 12 min to find max height standing box jump Max Height Box Jump (Distance) Max Height Box...Read More

METCON For time: 40 Calorie Row 20 DB Lunge steps 40 DB Push press 20 DB Lunge steps 60 KB swings 20 DB Lunge steps 60 WallballsRead 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 Metcon (Time) 40 Calorie Row 20 DB Lunge steps 40 DB Push press 20 DB Lunge steps 60 KB...Read More

METCON 18 min EMOM, 6 rounds a) 40 Double unders/60 singles b) 20 Sit-ups c) 15 Kettlebell swingsRead More

CFPC – CrossFit Warm-up Full body warm-up (No Measure) 25 Jumping jacks 5 Inch worms with 3 push-ups 25 High knees 5 Burpees 25 Butt kicks 5 Slow toe touches and holds 25 High kicks 10 PVC Pass through 10 PVC Press and reach back 10 PVC Overhead squatSkill Transfer Exercises 1. Snatch Push Press...Read More

METCON 10 Rounds, each for time: 200m Row 10 Burpees Rest 2 minutesRead More

CFPC – CrossFit Warm-up Lift/Squat/Jump (No Measure) A) High knees 2x B) Butt kicks 2x A) Spiderman Lunge B) Broad Jumps Leg swings (10 each direction) Accumulate 40 heavy Russian Swings 20 Sit-ups Weightlifting Hang Power Clean Power Clean 10 min EMOM Hang Power Clean+ Power Clean AHAP with proper technique Coaches discretion. Metcon Metcon...Read More

METCON 20 min AMRAP 16 Dumbbell lunge steps 12 Box jump overs 400m RunRead More