METCON 20 min AMRAP 10 Goblet squats (53/35#) 10 Step-ups 15 Russian swings (53/35#) 15 Sit-upsRead More

CFPC – CrossFit Warm-up (No Measure) 2 Rounds: 15 Calorie Row 15 Squat jumps (Full hip extension) 10 Ring Rows 10 Alternating Lunges in place Down and back- High skips Skill (No Measure) 12 min- Pistol Progressions Key Points: a) Weight distribution (BALANCE) b) Raised leg does not touch the ground, and stays in front...Read More

METCON 200m Run 30 Ring rows 20 Push-ups 400m Run 20 Ring rows 15 Push-ups 600m Run 10 Ring rows 10 Push-upsRead More

CFPC – CrossFit Warm-up (No Measure) Down and Back 1A) High knees 1B) Butt kicks 2A) High kick march 3B) Spiderman Lunge 3 Rounds: 6 Push-ups 6 Tempo Squats (22X1) 12 Heavy Russian Swings -Mobility- :90 sec per side Banded Hamstring stretch Banded Lunge (facing anchor point) Weightlifting 1 set every :30 sec for 6...Read More

METCON For time: 250 Single unders 50 Kb swings (53/35#) 50 Box jumps (20″) 50 Push-ups 50 Lunge steps 50 Wallballs (14/10#)Read 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 squat Weightlifting Metcon (Weight) 8 min EMOM,...Read More

METCON 2 Rounds, each for time: 500m Row 20 Medball sit-ups (12/8#) 20 Burpees over the rower 20 Medball sit-ups 500m Row Rest 4 minRead More

CFPC – CrossFit Warm-up (No Measure) 2 Rounds: 5 Barbell Press and Reach back 5 Barbell Front Squat (22X1 tempo) 10 Burpees 25 Single unders Then; Front rack mobility- Shoulder stretch on box, :90 sec Banded front rack stretch, :90 sec/side Pigeon, :90 sec/side Weightlifting Front Squat (6 sets, 1 every :90 sec- 3 reps,...Read More

METCON “Kelly” 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14# Intermediate- 5 rounds: 400m Run 20 Box jumps (24/20″) 20 Wallballs (14/12#) Beginner- 5 Rounds: 200m Run 15 Box jumps (20/12″) 15 Wallballs (12/8#)Read More

Announcements NEW SFH ORDER! Please sign-up for product by Friday! Sign-up sheet at the front desk, or tell your coach what you’d like ordered. Thank you!!! CFPC – CrossFit Warm-up (No Measure) 2 Rounds: 5 Empty bar Hang power clean 5 Push press 5 Push jerk 5 Rope pull-ups from floor 10 Burpees Metcon Metcon...Read More