METCON 4 Rounds, for QUALITY reps: :45 sec Medball Cleans (20/14#) :15 sec Rest :45 sec Box Jumps (24/20″) :15 sec Rest :45 sec Wall-walks :15 sec Rest :45 sec V-ups 1:15 REST 20:00 running clockRead 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) 5 Court yard down and backs 20 Jumping jacks 15 Push-ups *FULL R.O.M.* 10 PVC Pass throughs 5 slow Air squats (PERFECT) Down...Read More

METCON For time: 30 Burpees 600m Row 30 Pull-ups 600m Run 30 BurpeesRead 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 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...Read More

METCON 16 min AMRAP 10 Push press (75/55#) 15 Kb swings (53/35#) 20 Box jumps (20″)Read 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) 30 Cal Row 60 Double unders 20 Strict Handstand Push-ups 60 Double unders 30 Cal Row Skill...Read More

METCON 2 Rounds, for time: 50 Sit-ups 40 Russian Swings (53/35#) 30 Burpees 800m RunRead 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 8 reps @60%...Read More

METCON For time: 7 Rounds: 50′ Burpee Broad jumps 200m Run 10 Push press (75/55#)Read More

CFPC – CrossFit Warm-up Complete “Skill transfer” before weightlifting and “Warm-up” prior to the METCON Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving...Read More