CFPC – CrossFit Warm-up (No Measure) 3 Rounds, for quality: :30 sec Plank hold on rings (3″ off floor) Waiters walk R-arm 100′ Waiters walk L-arm 100′ 10 Wall therapy Squats (arms OH) 250m Row Gymnastics Pull-ups (Perform a set of max kipping pull-ups) Metcon Metcon (3 Rounds for reps) 3 rounds, for total reps:...Read More

CFPC – CrossFit Warm-up “The Other Total” Warm-up, move to barbell and increase until you reach a “heavy load”. Perform 3 attempts for today’s “Heavy Single” before moving on to begin again on the next barbell movement. Warm-up (No Measure) Prior to Clean- BURGENER WARM-UP: w/ PVC pipe 1. Down and “Finish” 2. Elbows High...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 Metcon Wood (Time) 5...Read More

CFPC – CrossFit Gymnastics (No Measure) 15 min to complete work at your skill level: LAST DAY! We will re-test Monday! Level 1- “Unable to perform 1 unassisted Pull-up” A) 4 min EMOM: 4-6 Banded, strict Pull-ups. Reduce assistance if 6 reps completed. B) 3 sets of max time active hang from bar with 1:00...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 Every :90 sec...Read More

CFPC – CrossFit Gymnastics Warm-up: 2 rounds- 10 Ring rows 10 PVC Pass throughs (No Measure) 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 as possible. If you need to, use a...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 Complete 30 reps total, increase in weight as desired. Beginners-> abmat//medball Intermediate-> Kettlebell Advanced-> Barbell Turkish Get Up (Record...Read More

CFPC – CrossFit Warm-up (No Measure) 400m Row 15 Ring rows or 8 Strict Pull-ups 20 Sit-ups Then; High knees Butt kicks Spiderman Lunge 5 Inch worms High kick march Karaoke Gymnastics (No Measure) *WEEK 6 of 6* 15 min to complete work at your skill level: Level 1- “Unable to perform 1 unassisted Pull-up”...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) PVC Merry-go-round Hold PVC in front of you and form a circle facing one-another. When the coach calls a direction, leave your pipe behind and switch to the next pipe in the direction called, catching it before it hits the floor (with one hand). If the pipe hits...Read More

CFPC – CrossFit Warm-up (No Measure) Clock: 0:00-15:00 3 rounds: 3 Inch-worms w/ 3 push-ups 7 Wall therapy squats (SLOW) 9 Over and back presses w/ empty bar 11 Jump squats *Over and back presses- Begin with bar on shoulders (front rack) press overhead straight to the back rack, and return to the front rack....Read More