METCON 24 min AMRAP 10 Pull-ups 15 Wallballs 20 Lunge steps 25 Double unders *Every 3 minutes perform a 200m Run. Begin the 24 min with a 200m run.Read More

Announcements Gymnastics Seminar Saturday, (10/31) 5 hours of skills and progressions to help you succeed with pull-ups, handstand push-ups, muscle-ups, pistols etc. Sign-up now before its too late! CFPC – CrossFit Warm-up (No Measure) 3 Rounds: 100′ Waiters walk per arm 12 “Heavy” KB Deadlift 9 Burpees 250m Row Gymnastics 6 sets, 1 every :90...Read More

METCON 18 min AMRAP 15 Kettlebell swings 15 Sit-ups 12 Push-ups 12 Ring Rows 9 Goblet squats 9 Burpee box jump oversRead More

Announcements Gymnastics Seminar Saturday, (10/31) 5 hours of skills and progressions to help you succeed with pull-ups, handstand push-ups, muscle-ups, pistols etc. Sign-up now before its too late! CFPC – CrossFit Warm-up (No Measure) 3 Rounds: 10 PVC Overhead squats 10 close grip Kipp swings 10 Push-ups 12 Heavy Russian swings Then; Circle up- PVC...Read More

METCON 3 rounds: 5 min AMRAP 36 Wallballs 12 Pull-ups Row for meters w/ remaining time Rest 3 minutes *Score total metersRead More

Announcements We will be having Community Workout this Saturday, however, we wish to invite everyone who is able to join us for the JDRF Walk For a Cure at the Panther Island PavilionGymnastics Seminar this Saturday, (10/31) 5 hours of skills and progressions to help you succeed with pull-ups, handstand push-ups, muscle-ups, pistols etc. Sign-up...Read More

METCON 30 min EMOM a) 10 Kettlebell Swings b) 15 Sit-ups c) 20 Air squatsRead More

Announcements We will be having Community Workout this Saturday, however, we wish to invite everyone who is able to join us for the JDRF Walk For a Cure at the Panther Island Pavilion CFPC – CrossFit Warm-up Warm-up (No Measure) 500m Row DOWN and BACK 1) High knees 2) Butt kickers 3a) Lunge stretch- 3...Read More

METCON 5 rounds for time of: Barbell overhead walking lunges, 50′ 21 burpeesRead More

CFPC – CrossFit Warm-up (No Measure) 2 rounds: 200m Run 10 PVC Overhead squats 15 Heavy russian swings 20 Lunge steps Weightlifting 1 set every 2 min for 12 min: Set 1- 6 reps at 70-75% Set 2- 6 reps at 75% Set 3- 5 reps at 75-80% Set 4- 5 reps at 80% Set...Read More