METCON 10 Rounds: :30 sec Row (calories) :30 sec Box jumps Rest 1 min Score=total repsRead More

CFPC – CrossFit Warm-up (No Measure) 5 Gym down and backs 5 Inch worms (3 Push-ups) Then; 3 Rounds 5 Medball squat cleans 10 Wallballs 5 Squat jumps Medball cleans- 1) Reach full triple exension (hips, knees, ankles) 2) SHRUG (keep the ball CLOSE) 3) Pull your body under the ball Weightlifting Perform 10 PC/HSC...Read More

METCON 6 Rounds, each for time: 10 Kb SDHP 200m Run 10 Wallballs (20/14#) 2 min RestRead More

CFPC – CrossFit July is here! We will have a normal schedule for the 4th of July weekend. Stay safe, and stay HYDRATED! Warm-up Warm-up (No Measure) 3 rounds: 10 Calorie Row 8 Ring rows 6 Burpees Then; 10 Band Pull aparts 10 Band pass throughs Then; Banded Lat stretch Metcon Metcon (3 Rounds for...Read More

METCON 6 Rounds: 15 Sit-ups 12 Lunge steps 9 Box jumps (24/20″) 12 Kettlebell swings (53/35#) 15 BurpeesRead 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 Every :45 sec for 6 min complete: 1 Halting Clean DL (2 sec above knee)+ 1 Clean Pull through the hips*...Read More

METCON For time: 1000m Row Rest 5 min 7 min AMRAP Burpees to 6″ targetRead More

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 (6-6-5-5-4-4)...Read More

METCON 3 Rounds, each for time: 100 Single unders 40 Air Squats 400m Run 20 Burpees Rest 4 minRead More

CFPC – CrossFit Warm-up (No Measure) 2 Rounds: 10 Burpees 10 Air Squats 3 Wall walks *10 Barbell RDL’s *:30 sec Squat hold w/ barbell *10 Barbell Push press *CrossFit Only LF Warm-ups 2 Rounds: 10 Burpees 10 Air Squats 3 Wall walks 200m jog Weightlifting 6 sets, 1 set every 2 minutes, of: 3...Read More