Announcements Please RSVP for our 2nd Anniversary Party by the 10th to “[email protected]” w/ number planning to attend and bowl! We will be providing the lanes and pizza! CFPC – CrossFit Warm-up (No Measure) Row for 5 minutes; :50 sec easy pace :10 sec Sprint Then; 4 Rounds: 10 Kettlebell swings 10 Sit-ups 3 Snatch...Read More

Announcements Please RSVP for our 2nd Anniversary Party by the 10th to “[email protected]” w/ number planning to attend and bowl! We will be providing the lanes and pizza! 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)...Read More

Announcements Please RSVP for our 2nd Anniversary Party by the 10th to “[email protected]” w/ number planning to attend and bowl! We will be providing the lanes and pizza! CFPC – CrossFit Warm-up Warm-up (No Measure) A) High knees 2x B) Butt kicks 2x A) Spiderman Lunge B) High kicks Leg swings (10 each direction) 10...Read More

CFPC – CrossFit Warm-up (No Measure) 20 min “AMRAP”-70% effort 2 min Row 9 Push ups 12 Dumbbell weighted step ups 15 Heavy russian swings 15 Banded face pulls 18 Sit-ups 10 PVC Overhead squats Metcon Metcon (AMRAP – Reps) 16 min AMRAP 20 Pull-ups 20 Burpees 20 Sumo Deadlift High-pulls Light weight. Perform pull-ups...Read More

CFPC – CrossFit Warm-up (No Measure) Row 3 min 3 Rounds, or 15 min: :30-:40 sec HS Hold, or plate hold 10 Box jumps 10 Kipp swings :45 sec pigeon per side :45 sec Spiderman lunge per side Weightlifting Front Squat (7 sets of 3, 1 set every :90 sec for 10:30) Metcon Metcon (AMRAP...Read More

CFPC – CrossFit Warm-up (No Measure) 3 min Row 3 Rounds: 10 Barbell press over and backs 5 Barbell Good mornings 10 Push-ups 15 Heavy Russian swings Weightlifting Bench Press (Spend 12 min to find a heavy single) Use partner/spotters. Metcon Spend 10 min Mobilizing and warming up movements CrossFit Games Open 15.4 (AMRAP –...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 Weighted Pull-ups (Spend 9 min to find heavy single ) Scale: Chin over bar hold for max time, 3...Read More

CFPC – CrossFit Warm-up (No Measure) 50 double unders or 100 Singles 300m Row Rest 1 min 2 rounds: :20 sec Row for max AVG Watts :40 sec rest 2 Rounds: 10 Perfect squats 10 Barbell good mornings 10 Russian swings Weightlifting Back Squat Spend 12 minutes working to a “heavy single” (not necessarily 1RM...Read More

CFPC – CrossFit It’s Dabney’s Birthday!!! Tomorrow’s schedule- check Wodify for available classes tomorrow! No afternoon classes. Closed Friday. Back to normal on the 26th. Merry Christmas! Warm-up Warm-up (No Measure) 400m Jog 15 Box jump overs 10 Wall therapy Squats Leg swings (10 each direction) Accumulate 40 heavy Russian Swings 20 V-ups Weightlifting 4...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 300m Row 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 10 Banded face pulls 1 Wall walk ^^^^^^^^^^^^ x3 Box edge shoulder stretch Weightlifting Perform A,...Read More