Announcements Gymnastics Seminar Saturday, (10/31) 5 hours of skills and progressions to help you succeed with pull-ups, handstand push-ups, muscle-ups, pistols etc. Sign-up now before its too late! CFPC – CrossFit Warm-up (No Measure) 3 Rounds: 10 PVC Overhead squats 10 close grip Kipp swings 10 Push-ups 12 Heavy Russian swings Then; Circle up- PVC...Read More
Announcements We will be having Community Workout this Saturday, however, we wish to invite everyone who is able to join us for the JDRF Walk For a Cure at the Panther Island PavilionGymnastics Seminar this Saturday, (10/31) 5 hours of skills and progressions to help you succeed with pull-ups, handstand push-ups, muscle-ups, pistols etc. Sign-up...Read More
Announcements We will be having Community Workout this Saturday, however, we wish to invite everyone who is able to join us for the JDRF Walk For a Cure at the Panther Island Pavilion CFPC – CrossFit Warm-up Warm-up (No Measure) 500m Row DOWN and BACK 1) High knees 2) Butt kickers 3a) Lunge stretch- 3...Read More
CFPC – CrossFit Warm-up (No Measure) 2 rounds: 200m Run 10 PVC Overhead squats 15 Heavy russian swings 20 Lunge steps Weightlifting 1 set every 2 min for 12 min: Set 1- 6 reps at 70-75% Set 2- 6 reps at 75% Set 3- 5 reps at 75-80% Set 4- 5 reps at 80% Set...Read More
CFPC – CrossFit Warm-up (No Measure) 3 Rounds: 10 Banded face pulls 20 Double unders 10 Burpees Gymnastics (No Measure) 15 min Pull-up progression Level 1- “Unable to perform 1 unassisted Pull-up” A) 5×3 5-sec Pull-up negatives- jump or step off a box with chin over bar and lower down to full hang as slowly...Read More
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 Beginning Week 1 of 6: Testing 5 Rep max of each Shoulder Press, Back squat and Deadlift to be re-tested after the cycle is complete. _____________________________ 5 min Rack...Read More
CFPC – CrossFit Warm-up (No Measure) 10 Burpees 10 Wall therapy squats 15 Light American swings 15 Kipp swings, narrow grip 15 Slow Cat/Cows 20 Hollow rocks 100′ Waiters carry per arm Gymnastics 15 min Handstand Progression work Level 1- Assisted handstand against wall, or, bands+weighted overhead hold -1 set every :90 sec for 15...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 Skill Begin with toes...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 Gymnastics (No Measure) Pull-up Progression work 15 minutes to complete: Level 1- 6 min EMOM, 2 5-second negatives Use a...Read More
