CFPC – CrossFit Warm-up Lift/Squat/Jump (No Measure) A) High knees 2x B) Butt kicks 2x A) Spiderman Lunge B) Broad Jumps Leg swings (10 each direction) Accumulate 40 heavy Russian Swings 20 Sit-ups6 min Mobility: Box edge shoulder stretch, Couch stretch, Banded hamstring stretch, and/or Banded shoulder mobility Metcon 40 min CAP Filthy Fifty (Time)...Read More

CFPC – CrossFit Warm-up PVC Stretches (No Measure) 10 each: 1) Pass-throughs+toe touch 2) Windmill- right and left 3) Torso twist 4) Snatch grip push press 5) Overhead squat Warm-up (No Measure) 3 Rounds: 10 Narrow grip kipp swings 5 Russian Baby makers :30-45 sec Narrow HS hold Weightlifting Practice Split jerk footwork with empty...Read More

Announcements 4th of July is this Monday! We will only be holding one class- 9:30am! We will also be getting together at TCU to play Sand Volleyball from 12:30-2:30pm on the 4th, popsicles will also be provided. ANYONE is welcome! Bring family and friends to play and/or watch! Please RSVP with an email to Reid,...Read More

This 4th of July we would like to extend an invite to all CFPC members to join us for a 9:30am holiday class! (this will be the only class for July 4th) We would also like to celebrate with you, your family and friends with some Sand Volleyball at the TCU sand volleyball courts! We...Read More

Announcements 4th of July is this Monday! We will only be holding one class- 9:30am! We will also be getting together at TCU to play Sand Volleyball from 12:30-2:30pm on the 4th, popsicles will also be provided. ANYONE is welcome! Bring family and friends to play and/or watch! Please RSVP with an email to Reid,...Read More

Announcements 4th of July is this Monday! We will only be holding one class- 9:30am! We will also be getting together at TCU to play Sand Volleyball from 12:30-2:30pm on the 4th, popsicles will also be provided. ANYONE is welcome! Bring family and friends to play and/or watch! Please RSVP with an email to Reid,...Read More

CFPC – CrossFit Warm-up Down and Backs 2.0 (No Measure) 400m Run DOWN and BACK 1a) Lunge stretch 1b) 5 Inch Worms- 3 push-ups 2) Burpee broad jump (down & back) 3a) Spiderman lunge 3b) Pivot Squats 4a) High kick + Toe touch 4b) High skips 5a) Bear crawl 5b) Crab walk Weightlifting Back Squat...Read More

CFPC – CrossFit Warm-up Lift/Squat/Jump (No Measure) A) High knees 2x B) Butt kicks 2x A) Spiderman Lunge B) Broad Jumps Leg swings (10 each direction) Accumulate 40 heavy Russian Swings 20 Sit-ups Metcon Metcon (3 Rounds for reps) 3 min AMRAP 5 Clean and jerk (65% 1RM) 10 Pull-ups 15 Box jumps 2 min...Read More

CFPC – CrossFit Warm-up 3 Rounds: 10 Burpees 1 min of Double unders 5 Russian Babymakers 10 Kipp swings 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....Read More

CFPC – CrossFit Warm-up Down and Backs 2.0 (No Measure) 400m Run DOWN and BACK 1a) Lunge stretch 1b) 5 Inch Worms- 3 push-ups 2) Burpee broad jump (down & back) 3a) Spiderman lunge 3b) Pivot Squats 4a) High kick + Toe touch 4b) High skips 5a) Bear crawl 5b) Crab walk Metcon Metcon (AMRAP...Read More