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) 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) 10 min “AMRAP” (QUALITY) :30 sec Handstand hold, wall facing (or, narrow grip barbell overhead) 10 Air squats @33X1 Tempo 5 Spiderman lunge/side w/ 3 sec hold 15 V-ups :45 sec plank hold 10 PVC Pass throughs Metcon Metcon (AMRAP – Reps) 6 min AMRAP 10 Deadlift (275/185#)...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 Gymnastics (No Measure) *WEEK 5 of 6* 15 min to complete work at your skill level: Level 1- “Unable to perform 1 unassisted Pull-up” Complete: 3×8-12 Banded Pull-ups, reduce assistance...Read More

CFPC – CrossFit Warm-up (No Measure) 15 Calorie Row (70% power) 15 HR Push-ups 15 Sit-ups 12 Calorie Row (80% power) 12 HR Push-ups 15 Sit-ups 9 Calorie Row (90%+ power) 9 HR Push-ups 15 Sit-ups Gymnastics (No Measure) 15 min to complete work at your skill level: Level 1- “Unable to perform 1 unassisted...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 Halting Clean Deadlift (Pause for 2 seconds above knee each rep) Deadlift executed with clean grip, pause above knee10 sets of...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 Rounds for quality: 25 Double unders 3 Wall walks 15 Kettlebell swings (full) 8 Ring Rows, as deep as possible Gymnastics (No Measure) 15 min to complete work at your skill level: Level 1- “Unable to perform 1 unassisted Pull-up” A) 5×3 Pull-ups negatives- jump or step...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 Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER...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) *WEEK 4 of 6* 15 min to complete work at your skill level: Level 1- “Unable to...Read More

Announcements WOD and Wine Friday evening at 7:30PM! Join us for a fun workout, pizza and BYOW or BYOB. Sign-up with number attending at the front desk! 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) Overhead...Read More

Announcements WOD and Wine Friday evening at 7:30PM! Join us for a fun workout, pizza and BYOW or BYOB. Sign-up with number attending at the front desk! CFPC – CrossFit Warm-up (No Measure) 3 Rounds, for quality: :30 sec Wall squat hold 10 Push-ups 10 Close grip kipp swing 10 Calorie Row Weightlifting Back Squat...Read More