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 Back Squat @0:00- 5 reps @70% @2:00- 4 reps @75% @4:00- 3 reps @80% @6:00- 2 reps @85% @8:00-...Read More

CFPC – Skills Class Warm-up (No Measure) 10 Shoulder press 10 Pike Push-ups Waiters walk down and back (switch sides) A) Extend body completely – Shoulder shrugs B) Hold plate high overhead C) Bear walk D) 45 degree wall hold (tight core, fully extended) Skill B: (No Measure) E) Wall hold, facing + shoulder taps...Read More

CFPC – CrossFit Warm-up 2 Rounds: 10 Calorie row :30 sec Squat hold (full depth, perfect form) 10 Box jumps 10 Wallballs 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 squatThen; Practice SDHP with empty bar and proper mechanics...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) Shuttle jog down and back 2x Then; 3 rounds: 5 Burpees 7 Ring rows 9 Kettlebell swings (american) Then; 3 Empty bar High Hang power cleans 3 Hang power cleans 5 Full power cleans Weightlifting Power Clean+Hang Power clean x2 Every :90 seconds for 12 minutes (8 sets)...Read More

CFPC – Rowing Class (No Measure) 3x 100m (light pressure) with 1 min rest Metcon (Time) 1000m Time Trial Metcon (Distance) Stroke Pyramid 10-20-30-40-30-20-10 Row 10 strokes hard followed by 10 light strokes. Then row 20 strokes hard followed by 20 stokes light. 30-30, 40-40, 30-30, 20-20, 10-10.Read More

CFPC – CrossFit Warm-up (No Measure) 250m Row Leg swings- 10 each direction per leg Then; 3 rounds: 10 Close-grip kip swing 2 Wall walks -or- Inch worms+3 Push-ups 6 Hollow rock, roll into superman Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#22 min CAP Everyone can...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) KaraokeFollowed by; Front rack mobility...Read More

CFPC – CrossFit Warm-up (No Measure) 3 rounds: 5 Press and backs (barbell) 6 Kb turkish get-ups 10 Wallballs 10 Cal Row Weightlifting Push Press, 8 sets. 1 set every :90 sec Sets 1-2; 5 reps @65% Sets 3-4; 4 reps @75% Set 5; 3 reps @80% Set 6; 2 reps @85% Set 7; 1...Read More

CFPC – CrossFit Warm-up (No Measure) 2 rounds: 10 Goblet squats w/ Plate 10 Side lunge stretch reps per side 10 1-legged squat/side (foot on bench) 5 1-legged airplanes w/ rotation per side Weightlifting Deadlift 1 set every 2 minutes: Touch and go reps 8 reps @65% 5 reps @75% 5 reps @75% 3 reps...Read More

CFPC – CrossFit Warm-up (No Measure) 3 Rounds: 10 Kb Goblet squats :45 sec Plank hold on forearms 10 PVC Pass Throughs KB “Waiters walk” down and back (hold handle and kb rests on forearm, keep shoulder externally rotated) Weightlifting 12 min running clock, 1 set/ 2 min 3×6 Back squats @75-80% Immediately followed by;...Read More