METCON 8 rounds for time: 250m Row 25 Lunge steps 15 Push-upsRead More

Announcements MEMORIAL DAY SCHEDULE Saturday, 5/23: 9:00am and 10:30am “MURPH” Monday, 5/25: CLOSED Enjoy the holiday! Jog, burpee, go for a swim! CFPC – CrossFit Warm-up Warm-up (No Measure) 3 rounds: 5 Press and back (BAR) 10 Close-grip kip swing 10 Cat/Cow with 3 sec hold :20 sec Superman Hold :45 sec Handstand, or, Bar...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 (3 Rounds for time) 3 rounds, each for time: 20 Deadlift (155/105#) 200m Run 20 Toes to bar...Read More

CFPC – CrossFit Warm-up (No Measure) 3 rounds: 10 Air squats (facing wall, tall torso) 15 Heavy Russian swings 200m Row Weightlifting Back Squat (5 sets of 5 @85% 1RM, 1 set/ 3 min) Metcon Metcon (AMRAP – Reps) 12 min AMRAP 30 Double unders 10 Sumo Deadlift High-pull (95/65#) 10 Box jump over (24/20″)Read More

METCON CrossFit Open 11.1 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55# Core work: TABATA 1) Sit-ups 2) Flutter kicks 3) Russian swingsRead More

Announcements We will not be holding Community workout this Saturday (5/16). Come join us at the Central CrossFit Regionals in Dallas 5/15-5/17, 9am-5pm. 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...Read More

METCON 3 rounds, each for time: 800m Run 20 Front squat (135/95#) 20 Deadlift Rest 4 minRead More

Announcements We will not be holding Community workout this Saturday (5/16). Come join us at the Central CrossFit Regionals in Dallas 5/15-5/17, 9am-5pm. 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...Read More

METCON For time: 200 Singles 100 Flutter kicks 70 Russian Twist (20/14#) 60 Kb swings (53/35#) 50 Lunge steps 40 BurpeesRead More

Announcements We will not be holding Community workout this Saturday (5/16). Come join us at the Central CrossFit Regionals in Dallas 5/15-5/17, 9am-5pm. CFPC – CrossFit Warm-up 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...Read More