CFPC – CrossFit Warm-up Warm-up (No Measure) 3 min Row 70->90% 2 Rounds: 10 V-ups 10 Banded Good mornings 10 Ring rows 5 Barbell shoulder press 5 Pike push-ups Weightlifting 1 set every 2 minutes for 5 sets of: 1 Snatch deadlift+ 2 Snatch Pulls AHAP w/ perfect form Snatch Grip Deadlift Snatch Pull Metcon...Read More

CFPC – CFPC Weightlifting Weightlifting Keep form PERFECT. If your form falls apart GO DOWN. It’s a heavy single for the DAY, not “I have to PR”. Snatch (Work to a heavy single) Clean and Jerk (Work to a heavy single) Front Squat (Work to a heavy single)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 (AMRAP – Rounds and Reps) 6 min AMRAP 15 Box jumps 10 Bench press (~40%) Rest 3 min...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 400m Run 10 Wall therapy squats 5 Russian baby makers 10 Squat jumps :90 sec Couch stretch/leg :90 sec Hamstring band stretch/leg 2 min Goblet squat hold :90 sec Spiderman lunge per leg Weightlifting Back Squat (7 Sets of 2 w/ 53X1 Tempo) 1 set every :90 seconds....Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) Lunge stretch down 5 Inch worms back High skips down Butt kicks back High kick+Toe touch down Spiderman lunge back 10 leg swings each direction 2 Rounds: 10 Push-ups 5 Barbell RDLs 5 Barbell Sumo deadlift 5 Barbell High rows/pulls 5 PVC Pass through 10 Ring rows Weightlifting...Read More

CFPC – CFPC Weightlifting Weightlifting Snatch (5×2 (65-75% 1RM)) Snatch Pull (3×3 (100% Snatch 1RM)) Front Squat (3×3 (75-85% 1RM))Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 min Row (70-80% effort) Banded hamstring stretch (90 sec per leg) 2 min Goblet squat hold Over the shoulder banded front rack stretch (:90 sec per arm) 3 Rounds: 10 lateral leg raises (lay on one side) :30-45 sec handstand hold 5 Tempo Front squats 5 Banded...Read More

CFPC – CFPC Weightlifting Weightlifting Snatch (5×2 (65-75% 1RM)) Snatch Pull (3×3 (100% Snatch 1RM)) Front Squat (3×3 (75-85% 1RM))Read More

Announcements Our 6-week Weightlifting course will begin on Tuesday, April 19th. Please discuss with a coach class times and membership options during that time if you’re interested! Sign-up now! $120 for all 6 weeks. CFPC – CrossFit Warm-up () Weightlifting Shoulder Press (6-5-4-ME) 1 set every 2 minutes: 6 reps @70%+ 5 reps @75%+ 4...Read More

Announcements Our 6-week Weightlifting course will begin on Tuesday, April 19th. Please discuss with a coach class times and membership options during that time if you’re interested! Sign-up now! $120 for all 6 weeks. CFPC – CFPC Weightlifting Warm-up Warm-up (No Measure) *Mobilility work prior to class* (prepare for squats and shoulder mob.) Snatch Barbell...Read More