CFPC – CrossFit Warm-up Down and Backs 3.0 (No Measure) 1a) Lunge stretch 1b) 5 inch-worms, 3 push-ups 2a) High knees 2b) Butt kicks 3a) High kick+toe touch 3b) High skips 4a) Pivot squats 4b) HS walk 25’+ or Bear crawl 50′ 5) Lateral jumps, each side 6a) Spiderman lunge 6b) Burpee broad jumps Weightlifting...Read More

CFPC – CrossFit Warm-up Metcon (No Measure) 3 Rounds: 8 Burpees 20 Jumping jacks 100′ Waiters walk/arm 10 1-arm dumbbell overhead squats per arm 10 Close grip kipp swing With barbell: 5 Elbows high and outside 5 Snatch grip push press 5 High hang power snatch 5 Hang power snatch Metcon Complete each “Death by”...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 400m Run _____________ 3 rounds: 7-10 Push-ups 10 Walking lunges 5 Squat Jumps 8 Dumbbell Push press 15 Russian swings Then; 1:30 Pigeon stretch, each leg 3 SLOW Jefferson curls 5 High hang power clean 5 Barbell hang power clean 5 3-position pause power cleans (pause 1 sec...Read More

CFPC – CrossFit Warm-up Metcon 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-ups3 sets of: 10 Banded face pulls 10 Band pull aparts 10 Close grip kipp swings Then; 2 min Goblet...Read More

CFPC – CrossFit Warm-up Down and Backs 3.0 (No Measure) 1a) Lunge stretch 1b) 5 inch-worms, 3 push-ups 2a) High knees 2b) Butt kicks 3a) High kick+toe touch 3b) High skips 4a) Pivot squats 4b) HS walk 25’+ or Bear crawl 50′ 5) Lateral jumps, each side 6a) Spiderman lunge 6b) Burpee broad jumpsPrepare deadlift...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 400m Jog Then; 3 rounds: 10 Goblet squats 10 Barbell push press 10 Close grip kipp swings 5 Russian baby-makers 10 Banded face pulls :30 sec handstand hold, can be against the wall or accumulated free-standing Finally; Band front rack stretch :90 sec/arm Weightlifting 7 sets of 2...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 6-12 Hand release Push-ups 15 Russian KB swings 200m Row 1 min Double under practice Gymnastics Alternate between Weighted (or non-weighted) Push-ups and Ring Rows. Perform 5 reps per set, for 5 sets each. Rest 1-2 minutes between movements. 5 Rounds: 5 Weighted push ups, rest...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 2 Rounds: 50′ Waiter’s walk/arm 10 Banded face pulls 10 Band pull-aparts 5 Russian baby makers 10 PVC Overhead squats 10 Close grip kipp swings 10 Squat jumps :30-45 sec Handstand hold Then; 1 min Banded lat stretch/arm 1 min Band front rack stretch/arm 1 min Archer stretch/side...Read More

Announcements Next week (Oct. 31st) we will begin 2 consecutive 6-weeks cycles. The first will be comprised of Olympic lifting technique and development + Raw strength building (think slower but powerful movements). The second cycle will consist of working to build up 1RM in the Olympic lifts (Snatch and Clean and Jerk) and drill/prepare us...Read More

Announcements Next week (Oct. 31st) we will begin 2 consecutive 6-weeks cycles. The first will be comprised of Olympic lifting technique and development + Raw strength building (think slower but powerful movements). The second cycle will consist of working to build up 1RM in the Olympic lifts (Snatch and Clean and Jerk) and drill/prepare us...Read More