Announcements This Saturday we will be holding Community WOD in the Park! We will host everyone at Overton Park near Tanglewood neighborhoods. Yoga will run as scheduled, at 8am in the park and we will host a CrossFit Community Workout AND CrossFit Kids, both at 9:30am. Please meet in front of Tanglewood Elementary School at...Read More

Announcements This Saturday we will be holding Community WOD in the Park! We will host everyone at Overton Park near Tanglewood neighborhoods. Yoga will run as scheduled, at 8am in the park and we will host a CrossFit Community Workout AND CrossFit Kids, both at 9:30am. Please meet in front of Tanglewood Elementary School at...Read More

Announcements This Saturday we will be holding Community WOD in the Park! We will host everyone at Overton Park near Tanglewood neighborhoods. Yoga will run as scheduled, at 8am in the park and we will host a CrossFit Community Workout AND CrossFit Kids, both at 9:30am. Please meet in front of Tanglewood Elementary School at...Read More

Announcements This Saturday we will be holding Community WOD in the Park! We will host everyone at Overton Park near Tanglewood neighborhoods. Yoga will run as scheduled, at 8am in the park and we will host a CrossFit Community Workout AND CrossFit Kids, both at 9:30am. Please meet in front of Tanglewood Elementary School at...Read More

CFPC – CrossFit Warm-up With a barbell. Beginners perform with PVC. 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 Snatch Balance 4. Snatch...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) Discuss METCON Warm-up 3 rounds: 15 Calorie Row 15 Squat jumps 10 Band pull-aparts Then; Spiderman lunge stretch, :90 sec per side Box edge shoulder stretch, 1 minute direction 5 Inch worms, 3 push-ups each 10 Russian babymakers 10 PVC Pass throughs 5 PVC windmills each Discuss SDHP;...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) Discuss METCON (score= reps achieved each round) 3 Rounds: 10 Ring rows 10 Push-ups, controlled 10 Banded Face-pull 10 PVC overhead squats Load bench press, work up to METCON weight. Perform 3 x 5 of Pull-ups and Bench press @ workout weight with 1 min rest between Metcon...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) Discuss METCON(s). Scaling- Beginners practice safe technique on max weight sections, weight is not a priority. General Warm-up 3 rounds: 1 min Row 15 Goblet squats 5 Russian babymakers Then; Spiderman lunge 1 min per leg Pigeon 1 min per leg Half lunge hamstring stretch, 2x 30 seconds...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) Cover METCON Cover scaling: Clean and Jerk; reduce weight, go from hang if necessary for proper form. Push jerk or split jerk are acceptable. Toes to bar; Hanging knee raises, toes to rig, or V-ups with PVC in hands. General Warm-up 3 Rounds for quality: 15 Russian swings...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) Cover METCON, demo movements. Discuss scaling; Wallballs and Deadlift, reduce weight Handstand push-ups: 1) abmat, 2) Barbell shoulder press, 3) Kneeling Hand-release push-ups General Warm-up 3 Rounds: 10 Squat jumps 10 Push-ups 15 Calorie row P.O.P.- 1) Full depth wallballs and minimizing “no reps”, 2) Shoulders back and...Read More