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 (5-5-4-4-3-3)...Read More

METCON 10 min AMRAP 11 Burpees 13 Kettlebell swings 15 Dumbbell step-ups Rest 5 min Then; 5 rounds, each for time: 200m Row Rest :90 secRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) 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) Pivot squats (squat, pivot, squat etc) 6) Crab walk Weightlifting Back Squat (6 sets of...Read More

METCON 16 min AMRAP, ladder: 300m Row+50m each round 10 Dumbbell Push press 10 Medball V-upsRead More

CFPC – CrossFit Warm-up Clean and Jerk (No Measure) 3 rounds: 5 Press and back (PVC) 5 Close-grip kip swing 10 Cat/Cow with 3 sec hold 15 sec Superman Hold 15 sec Handstand, or, reverse hand plank hold Skill Metcon (AMRAP – Rounds) 8 min EMOM a) :30 sec handstand hold b) :30 sec Hang...Read More

METCON For time: 8 Rounds: 200m Run 11 Burpee box jumpsRead More

CFPC – CrossFit Veteran’s Day Perform today’s workout in remembrance of those who have given their lives in service of our country. Warm-up (No Measure) 400m Jog ________ 10 min EMOM a) 8 Squat jumps(slow squats+high jump) b) 10-12 Russian KB swings ________ Ankle mobility Hamstring mobility Metcon Tumilson (Time) 8 Rounds For Time of:...Read More

For time: 15 Dumbbell hang cleans 30 V-ups 30 box jumps 15 Forward rolls (somersault) 30 Dumbbell S2O 30 Squat jumps 15 thrusters 30 Ring rows 30 burpees 300′ Walking lungeRead 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-upsThen; Spend 12 min Practicing Muscle-up transitions from low rings. Use band assistance if necessary. Athletes may go from transition work...Read More

METCON 20 min EMOM, 5 rounds of 4 stations a) 8 Wallballs+4 Ring rows b) 12 Kettlebell swings c) 16 Lunge steps d) 20 Sit-upsRead More