CFPC – CrossFit Warm-up Warm-up (No Measure) A) High knees 2x B) Butt kicks 2x A) Spiderman Lunge B) Inch Worms Leg swings (10 each direction) __________________ Reverse Squat TABATA 8 rounds: :20 sec Squat hold :10 sec Air squat Weightlifting Back Squat (5 sets of 4, heavier than last week) 1 set every 3...Read More

CFPC – CrossFit Metcon (Time) 5 rounds for time: 500m row 15 t2b 5 cleans 185 rest 5 min Metcon (AMRAP – Rounds and Reps) 7 min amrap ascending ladder: 2-4-6-8-10… Deadlifts 185 box jumps 24″ rest 5 min Metcon (AMRAP – Rounds and Reps) 5 min amrap 5 c2b 5 ring dipsRead More

Join us and enjoy the competition this Friday night at 7:15 PM for the following events: [youtube]https://www.youtube.com/watch?v=YonsiVLL_WM[/youtube] [youtube]https://www.youtube.com/watch?v=zHYj9Tap42E[/youtube] [youtube]https://www.youtube.com/watch?v=RpyXy_RQGD4[/youtube]Read More

METCON 18 min AMRAP: 2000m Row 150 Double unders/250 Singles 50 Box step-ups AMRAP Burpees with time remainingRead More

Announcements The CrossFit Liftoff event is this Friday @7:15PM! Sign-up at games.crossfit.com to compete against yourself and friends or come watch and support! CFPC – CrossFit Warm-up 2 Rounds: 50 Double unders or 75 singles 10 Wall therapy squats 10 C2B, 10 Pull-ups or 10 Ring rows Burgener Warm-up and skill transfer with PVC ->...Read More

METCON 20 min AMRAP 50′ Walking lunge 15 Sit-ups 10 Dumbell shoulder press 50′ Bear crawl 15 Kettlebell swings 10 Ring rowsRead More

Announcements The CrossFit Liftoff event is this Friday @7:15PM! Sign-up at games.crossfit.com to compete against yourself and friends or come watch and support! CFPC – CrossFit Warm-up Warm-up (No Measure) 400m jog Down and Backs Walking lunge 5 inch worms Duck walk Reverse duck walk __________________ 10 Bird dogs per side 10 Barbell thrusters Metcon...Read More

METCON 5 rounds, each for time: 400m Run 15 Thrusters (empty bar) 60 Single unders 3 min RestRead More

Announcements The CrossFit Liftoff event is this Friday @7:15PM! Sign-up at games.crossfit.com to compete against yourself and friends or come watch and support! 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 Bench Press (8-8-6-6-4-4) 0:00-1:30, 8 reps...Read More

METCON For time: 60 Kettlebell swings 50 V-ups 40 Box jumps Rest 5 minutes Every 3 minutes for 24 min (8 sets): 200m Row Record all times.Read More