CFPC – CrossFit Pre-orders for 2016 Open Tanks and Shirts are due TODAY! Email [email protected] w/ quantity and sizes or tell a coach at CFPC, thank you! Warm-up Warm-up (No Measure) 2 rounds: 200m jog 20 Jumping jacks 10 Pull-ups or Ring rows 15 Push-ups 10 Banded face pulls 10 PVC Pass throughs Gymnastics 1...Read More

CFPC – TRX/Yoga Metcon (AMRAP – Rounds and Reps) 25 Min AMRAP TRX 20 Side Lunges (20) (M) 15 Box Jumps TRX 20 Mid Row + Wide Row 20 (M) 15 Push Ups TRX 20 Single Leg Squats (M) TRX 10 Jump Squats (M) 15 Slam Balls TRX 15 Superman Press (L) 20 Situps 100...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) DOWN and BACK 1) High knees 2) Butt kickers 3a) Lunge stretch- 3 sec hold 3b) 5 Inch worms- 3 pushups 4a) High kick march 4b) Spiderman- lunge and hold 5) Side shuffle (stay low) 6) Karaoke PVC Stretches (No Measure) 10 each: 1) Pass-throughs+toe touch 2) Windmill-...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 Weightlifting 1 set every 2 min for 20 min: 3 sets- Power clean x2, 65-80% 4 sets- Power clean x1,...Read More

CFPC – TRX/Yoga Metcon (AMRAP – Rounds and Reps) TRX Squat + Jump 20 (M) Lunges 1x Mid Row + Y Row 20 (M) Double Hand Twist 10 (M) Warrior 3 10 (M) 10 WallBalls 20 Situps Front Squat 15 (L) Chest Press (L) Plank Hold 30 secRead More

To celebrate the upcoming 2016 CrossFit Open, we have designed and will be placing an order for shirts! Included below is the design we will be ordering, along with a Women’s Tank version with the same color and design. Please contact us at: [email protected] to make a pre-order for $22, or you can get yours at...Read More

CFPC – CrossFit BENCHMARK WEEK! We will be performing benchmark workouts and lifts each day this week. Do your best, we would love to see some new PRs! Warm-up Warm-up (No Measure) Reverse Squat TABATA 8 rounds: :20 sec Squat hold :10 sec Air squat 10 PVC Pass throughs Box edge shoulder stretch, 1 min...Read More

CFPC – CrossFit Warm-up (No Measure) Agility Ladder -One foot per hole -Two feet per hole -Zig zag, two feet per hole -Lateral, two feet per hole -Lateral, two feet in and out Plyo Boxes -Conga line, go through 3-5 times, jumping over and down from each box Weightlifting 10 min EMOM: Even- 1/1 Turkish...Read More

CFPC – CrossFit Warm-up (No Measure) Lunge down and back Bear crawl down and back 5 min EMOM 10 Heavy Russian swings+ 10 Push-ups Weightlifting Deadlift (4 sets of 7 @70-75%) 1 set every 2 minutes Metcon 3 min Test (AMRAP – Reps) 3 min AMRAP Burpees to 6″ targetRest 5 min Metcon (AMRAP –...Read More

CFPC – TRX/Yoga Metcon (AMRAP – Rounds and Reps) 25 min AMRAP TRX 15 Chest Press (L) TRX 15 Front Squat (L) 15 KB Swings KB Farmers Carry 4x TRX 10 Superman Press (L) TRX 20 Sprinter Start (L) 20 Situps Metcon (Time) Core TRX 30 sec Mountain Climbers Rest 30 sec TRX 30 sec...Read More