CFPC – CrossFit Warm-up Warm-up (No Measure) 400m Jog 5 Inch-worms, 3 push-ups 15 Squat jumps 15 Close grip kipp swings 30 High knees 30 Butt kickers 4 Spring starts- start from push-up position 1:00 min Calf stretch/leg Gymnastics Gymnastics Cycle (Pull-ups and dips) Week 4! A: Pull-ups (L1-L4 record largest set and scale) L1-...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 Gymnastics A: Pull-ups (L2- record largest set) L1- (Cannot perform a strict pull-up): 4-6 x 4 Banded pull-ups, then, 3 sets of max dead hang w/ 1:00 rest L2- (Easy...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 6 minutes @70-80%: 5 Burpees 7 Barbell Hang Muscle snatches 9 Kettlebell swings ——————– Side lunge stretch, :30 sec/side x2 10 Russian baby-makers 2 min Couch stretch/side 10 PVC pass through+10 close grip kipp swings x2 :90 sec band lat stretch/arm Metcon Metcon (7 Rounds for reps) 7...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 Gymnastics Weighted Dips (L4 record) Weighted Ring dips (L5 record) Ring dips with additional weightL1- (Feet assisted box dips): 5 x 5 close grip push-ups slow and controlled, then 3×8-12...Read More

50% off your first month at CrossFit Panther City!   TCU Students- Welcome back! Join us at CrossFit Panther City and let us help you achieve your fitness goals. We are offering 50% off your first month at CFPC to all current TCU Students and we are continuing our student discount of 15% off on...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 jumpsWarm-up push...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) Partner up, alternate minutes 10 min EMOM a) Row :45 sec @80%+ b) 10 Lunges + 5 Push-ups Gymnastics Gymnastics Cycle (Pull-ups and dips) Week 3! A: Pull-ups (L1-L4 record largest set and scale) L1- (Cannot perform a strict pull-up): Complete 3 x 8-12 Banded pull-ups, :90 sec...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 200m Run 15 Burpees 20 Lunge steps 25 Wallballs 200m Run ———— :60 sec chest stretch on floor/arm :60 Sec couch stretch/leg :60 sec PVC front rack/arm Gymnastics A: Pull-ups (L2- record largest set) L1- (Cannot perform a strict pull-up): 4-6 x 4 Banded pull-ups, then, 3 sets...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 14 min “AMRAP” 1 min Row ~70% 2 Wallwalks 5 Russian baby makers 10 Close-grip kipp swings 10 Barbell push jerks 15 Heavy russian swings Weightlifting Power Clean and Jerk (3 reps EMOM for 10 min @70-80%) Perform a clean received above parallel and execute a power jerk...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 Gymnastics A: Pull-ups (L3 record largest set) Weighted Pull-ups (L4 and L5 record weight) L1- (Cannot perform a strict pull-up): 5×5 self-assisted pull-ups, as little leg as possible, then 3×8-12...Read More