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 Back Squat (6-6-5-5-4-4)...Read More

CFPC – CrossFit Warm-up (No Measure) 2 Rounds: 10 Burpees 10 Air Squats 3 Wall walks *10 Barbell RDL’s *:30 sec Squat hold w/ barbell *10 Barbell Push press *CrossFit Only LF Warm-ups 2 Rounds: 10 Burpees 10 Air Squats 3 Wall walks 200m jog Weightlifting 6 sets, 1 set every 2 minutes, of: 3...Read More

CFPC – CrossFit Warm-up (No Measure) 2 Rounds: 15 Calorie Row 15 Squat jumps (Full hip extension) 10 Ring Rows 10 Alternating Lunges in place Down and back- High skips Skill (No Measure) 12 min- Pistol Progressions Key Points: a) Weight distribution (BALANCE) b) Raised leg does not touch the ground, and stays in front...Read More

CFPC – CrossFit Warm-up (No Measure) Down and Back 1A) High knees 1B) Butt kicks 2A) High kick march 3B) Spiderman Lunge 3 Rounds: 6 Push-ups 6 Tempo Squats (22X1) 12 Heavy Russian Swings -Mobility- :90 sec per side Banded Hamstring stretch Banded Lunge (facing anchor point) Weightlifting 1 set every :30 sec for 6...Read More

CFPC – CrossFit Warm-up Full body warm-up (No Measure) 25 Jumping jacks 5 Inch worms with 3 push-ups 25 High knees 5 Burpees 25 Butt kicks 5 Slow toe touches and holds 25 High kicks 10 PVC Pass through 10 PVC Press and reach back 10 PVC Overhead squat Weightlifting Metcon (Weight) 8 min EMOM,...Read More

CFPC – CrossFit Warm-up (No Measure) 2 Rounds: 5 Barbell Press and Reach back 5 Barbell Front Squat (22X1 tempo) 10 Burpees 25 Single unders Then; Front rack mobility- Shoulder stretch on box, :90 sec Banded front rack stretch, :90 sec/side Pigeon, :90 sec/side Weightlifting Front Squat (6 sets, 1 every :90 sec- 3 reps,...Read More

Announcements NEW SFH ORDER! Please sign-up for product by Friday! Sign-up sheet at the front desk, or tell your coach what you’d like ordered. Thank you!!! CFPC – CrossFit Warm-up (No Measure) 2 Rounds: 5 Empty bar Hang power clean 5 Push press 5 Push jerk 5 Rope pull-ups from floor 10 Burpees Metcon Metcon...Read More

Announcements NEW SFH ORDER! Please sign-up for product by Friday! Sign-up sheet at the front desk, or tell your coach what you’d like ordered. Thank you!!! CFPC – CrossFit Warm-up (No Measure) 5 Court yard down and backs 20 Jumping jacks 15 Push-ups *FULL R.O.M.* 10 PVC Pass throughs 5 slow Air squats (PERFECT) Down...Read More

Announcements NEW SFH ORDER! Please sign-up for product by Friday! Sign-up sheet at the front desk, or tell your coach what you’d like ordered. Thank you!!! CFPC – CrossFit Warm-up Clean and Jerk (No Measure) 3 rounds: 5 Press and back (PVC) 5 Close-grip kip swing 10 Cat/Cow with 3 sec hold 15 sec Superman...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 Metcon Metcon (Time) 30 Cal Row 60 Double unders 20 Strict Handstand Push-ups 60 Double unders 30 Cal Row Skill...Read More