CFPC – CrossFit Veteran’s Day Perform today’s workout in remembrance of those who have given their lives in service of our country. Warm-up (No Measure) 400m Jog ________ 10 min EMOM a) 8 Squat jumps(slow squats+high jump) b) 10-12 Russian KB swings ________ Ankle mobility Hamstring mobility Metcon Tumilson (Time) 8 Rounds For Time of:...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-upsThen; Spend 12 min Practicing Muscle-up transitions from low rings. Use band assistance if necessary. Athletes may go from transition work...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) A) High knees 2x B) Butt kicks 2x A) Spiderman Lunge B) Inch Worms Leg swings (10 each direction) __________________ Reverse Squat TABATA 8 rounds: :20 sec Squat hold :10 sec Air squat Weightlifting Back Squat (5 sets of 4, heavier than last week) 1 set every 3...Read More

CFPC – CrossFit Metcon (Time) 5 rounds for time: 500m row 15 t2b 5 cleans 185 rest 5 min Metcon (AMRAP – Rounds and Reps) 7 min amrap ascending ladder: 2-4-6-8-10… Deadlifts 185 box jumps 24″ rest 5 min Metcon (AMRAP – Rounds and Reps) 5 min amrap 5 c2b 5 ring dipsRead More

Join us and enjoy the competition this Friday night at 7:15 PM for the following events: [youtube]https://www.youtube.com/watch?v=YonsiVLL_WM[/youtube] [youtube]https://www.youtube.com/watch?v=zHYj9Tap42E[/youtube] [youtube]https://www.youtube.com/watch?v=RpyXy_RQGD4[/youtube]Read More

Announcements The CrossFit Liftoff event is this Friday @7:15PM! Sign-up at games.crossfit.com to compete against yourself and friends or come watch and support! CFPC – CrossFit Warm-up 2 Rounds: 50 Double unders or 75 singles 10 Wall therapy squats 10 C2B, 10 Pull-ups or 10 Ring rows Burgener Warm-up and skill transfer with PVC ->...Read More

Announcements The CrossFit Liftoff event is this Friday @7:15PM! Sign-up at games.crossfit.com to compete against yourself and friends or come watch and support! CFPC – CrossFit Warm-up Warm-up (No Measure) 400m jog Down and Backs Walking lunge 5 inch worms Duck walk Reverse duck walk __________________ 10 Bird dogs per side 10 Barbell thrusters Metcon...Read More

Announcements The CrossFit Liftoff event is this Friday @7:15PM! Sign-up at games.crossfit.com to compete against yourself and friends or come watch and support! CFPC – CrossFit Warm-up Seven Warm-up (No Measure) 2 rounds: 200m row 20 Jumping jacks 5 Pull-ups *or* 8 Ring rows 10 Push-ups 15 Squats Weightlifting Bench Press (8-8-6-6-4-4) 0:00-1:30, 8 reps...Read More

Announcements The CrossFit Liftoff event is this Friday @7:15PM! Sign-up at games.crossfit.com to compete against yourself and friends or come watch and support! CFPC – CrossFit Warm-up (No Measure) 200m Jog 250m Row Empty barbell: 5 Shoulder Press 5 Power jerks w/ pause in catch 5 Split jerks w/ pause in catch _________ Partner up!...Read More

Announcements The CrossFit Liftoff event is this Friday @7:15PM! Sign-up at games.crossfit.com to compete against yourself and friends or come watch and support! 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...Read More