This Saturday, October 17th our family and friends will be walking for a cause that is dear to our hearts at the JDRF Walk One in Fort Worth, Texas. We would love for you all to join us in support of a cure for a disease that has effected our family for almost 20 years. “JDRF...Read More

METCON 3 Rounds: 800m Run 20 Push-ups 100 Singles unders 20 Sit-ups *24 min CAPRead More

CFPC – CrossFit Warm-up (No Measure) 3 Rounds: 10 Banded face pulls 20 Double unders 10 Burpees Gymnastics (No Measure) 15 min Pull-up progression Level 1- “Unable to perform 1 unassisted Pull-up” A) 5×3 5-sec Pull-up negatives- jump or step off a box with chin over bar and lower down to full hang as slowly...Read More

METCON 21-15-9 Shoulder press Front squat Deadlift 200m Run following each round **All performed with dumbbells. Light weight!Read More

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 Beginning Week 1 of 6: Testing 5 Rep max of each Shoulder Press, Back squat and Deadlift to be re-tested after the cycle is complete. _____________________________ 5 min Rack...Read More

METCON 10 min AMRAP 2-4-6-8-10-12 etc Kettlbell Swings Sit-ups Rest 5 min 3 Rounds, record fastest time: 800m Run Rest 3 min between roundsRead More

CFPC – CrossFit Warm-up (No Measure) 12 min “AMRAP” 8 PVC Pass throughs 8 Alternating Dumbbell snatches 12 Sit-ups 12 Cal Row 12 Push-ups ————————————– 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 Weightlifting 1 set every :90 sec...Read More

METCON 16 min AMRAP 8 Shoulder press 16 Box jumps 64 Single undersRead More

CFPC – CrossFit Warm-up (No Measure) 10 Burpees 10 Wall therapy squats 15 Light American swings 15 Kipp swings, narrow grip 15 Slow Cat/Cows 20 Hollow rocks 100′ Waiters carry per arm Gymnastics 15 min Handstand Progression work Level 1- Assisted handstand against wall, or, bands+weighted overhead hold -1 set every :90 sec for 15...Read More

METCON 20 min AMRAP 15 Lunge steps 15 Calorie Row 15 Medball Squat cleansRead More