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 – TRX/Yoga Metcon Metcon (AMRAP – Rounds and Reps) RepeatRead 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 Warm-up (No Measure) 3 min Row, 70-80% effort 3 rounds: 5 Russian baby 5 Barbell Good mornings...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 Down and Backs (No Measure) 200m Run or 250m Row DOWN and BACK 1) High knees 2)...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 Warm-up (No Measure) Molbility/Rolling before class! 5 min Row Minutes 0-2, 65% effort Minutes 2-4, 75% effort...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 Everything Warm-up (No Measure) 3 rounds of 10 reps of: Spiderman Lunge (20 sec/side, 1 time) Overhead...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 3a) Spiderman lunge 3b) Pivot Squats 4a) High kick + Toe touch 4b) High skips 5a) Bear crawl 5b) Crab walk Weightlifting Back Squat (1 rep every 2 min for 16...Read More

CFPC – TRX/Yoga Metcon Metcon (AMRAP – Rounds and Reps) RepeatRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) Mobility work before class! 3 Rounds: 5 Russian baby makers 5 Barbell Tempo RDLs 3 Power cleans 3 Hang squat clean 3 Push press 3 Split jerks :30-45 sec Handstand hold 3 Hang power snatch 3 High hang squat snatch 3 Overhead squat 3 Snatch balance Perform 3-4...Read More

CFPC – CrossFit Warm-up 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 Balance without a dip 5. Snatch Balance...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 Weightlifting 1 set every 2 minutes for 16 minutes (8 sets): Power clean+ Clean Pull+ Hang Squat Clean+ Front squat Clean Complex...Read More