CFPC – Rowing Class (No Measure) Pause Drill 500 m Row (sprint start + 10 regular strokes) Metcon (Time) 1000m with partner using sprinter start walk 200 m Empty TankRead 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 6 sets of 3 Deadlift Touch and Go (TnG) Deadlift (6 sets of 3 (1 set/ 2 min) @80-85% TnG) Metcon...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) BURGENER SKILL TRANSFER: Perform with empty barbell 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance (move feet) 4. Snatch Balance without a dip 5. Snatch Balance with a dip Weightlifting Every :45 sec for 9 minutes; 1 Heaving Snatch balance + 1 Overhead Squat Work...Read More

CFPC – CrossFit Warm-up (No Measure) 3 Rounds NFT of: :20 Static or Rocking Hollow Hold 10 KB SDHP 3-5 Pull-Ups w/ a :02 sec hold at the top (use bands if necessary, and/or complete negatives rather than holds) Metcon Metcon (Time) 21-18-15-12 Chest-to-bar Pull-ups Sumo Deadlift High-pull (115/75#) *14 min CAP*C2B Scale- 1) Pull-ups...Read More

CFPC – Skills Class Warm-up () Skill () Pull-upsRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 Rounds NFT of: 20 Kettlebell Swings (face level/Russian) 10 OH Walking Lunges (bumper plate) 5 Pull-Ups Weightlifting Increase load as form allows. FLUID movement. You can drop between reps. Clean and Jerk (8 min EMOM, 2 Clean and jerks) Metcon Metcon (Time) 100 Wallballs (20/14#) *Each break...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 10 min EMOM, alternating minutes: Even- 5 Bench Press @80%+ Odd- 5 Bent over rows (aim for body weight) *Bent over rows- keep the body static, perform reps at...Read More

CFPC – CrossFit Warm-up (No Measure) 5 Gym down and backs 5 Inch worms (3 Push-ups) Then; 3 Rounds 5 Medball squat cleans 10 Wallballs 5 Squat jumps Medball cleans- 1) Reach full triple exension (hips, knees, ankles) 2) SHRUG (keep the ball CLOSE) 3) Pull your body under the ball Weightlifting Perform 10 PC/HSC...Read More

CFPC – CrossFit July is here! We will have a normal schedule for the 4th of July weekend. Stay safe, and stay HYDRATED! Warm-up Warm-up (No Measure) 3 rounds: 10 Calorie Row 8 Ring rows 6 Burpees Then; 10 Band Pull aparts 10 Band pass throughs Then; Banded Lat stretch Metcon Metcon (3 Rounds for...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 Every :45 sec for 6 min complete: 1 Halting Clean DL (2 sec above knee)+ 1 Clean Pull through the hips*...Read More