CFPC – CrossFit Warm-up (No Measure) 3 minute row: Minute one- 60-70% Minute two- 70-80% Minute three- 80-100% ___________________ 10 PVC Pass throughs 15 Light banded good mornings 10 Leg swings each direction/leg 5 Barbell Push press 5 Barbell Split jerk, pause in land Run through complex as class w/ PVC Assess and correct Weightlifting...Read More

CFPC – CrossFit Warm-up (No Measure) 12 min EMOM a) Row at moderate pace b) Box step-ups, short c) Sit-ups d) Jump rope (singles or doubles) Goal is to be moving for the entire 12 minutes at an easy pace. B) Front squat and ankle mobility Weightlifting Front Squat (1 set every 2 min) 6...Read More

Check out Team USA vs the World in the IWF World Championships in Houston!Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) A) High knees 2x B) Butt kicks 2x A) Spiderman Lunge B) Broad Jumps Leg swings (10 each direction) 10 Squat jumps 10 Jump tucks 10 Close grip kipp swings TEST 12 min to find max height standing box jump Max Height Box Jump (Distance) Max Height Box...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 (Time) 40 Calorie Row 20 DB Lunge steps 40 DB Push press 20 DB Lunge steps 60 KB...Read More

CFPC – CrossFit Warm-up Full body warm-up (No Measure) 25 Jumping jacks 5 Inch worms with 3 push-ups 25 High knees 5 Burpees 25 Butt kicks 5 Slow toe touches and holds 25 High kicks 10 PVC Pass through 10 PVC Press and reach back 10 PVC Overhead squatSkill Transfer Exercises 1. Snatch Push Press...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 Hang Power Clean Power Clean 10 min EMOM Hang Power Clean+ Power Clean AHAP with proper technique Coaches discretion. Metcon Metcon...Read More

CFPC – CrossFit Warm-up Down and Backs (No Measure) 200m Run or 250m 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 5) Side shuffle (stay low) 6) Karaoke Weightlifting Back Squat (5-5-4-4-3-3)...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 250m 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 5) Pivot squats (squat, pivot, squat etc) 6) Crab walk Weightlifting Back Squat (6 sets of...Read More

CFPC – CrossFit Warm-up Clean and Jerk (No Measure) 3 rounds: 5 Press and back (PVC) 5 Close-grip kip swing 10 Cat/Cow with 3 sec hold 15 sec Superman Hold 15 sec Handstand, or, reverse hand plank hold Skill Metcon (AMRAP – Rounds) 8 min EMOM a) :30 sec handstand hold b) :30 sec Hang...Read More