CFPC – CrossFit Warm-up Squat/Core/Leg (No Measure) 2 rounds: 30 high-knees 15 air squats 20 jumping jacks 10 push-ups 200m row Weightlifting Back Squat (3 sets of 3 @95%, 1 set / 3 min) Metcon Metcon (AMRAP – Rounds) 20 min EMOM a) 4 Clean and Jerk (165/105#) b) 8 Burpee box jump overs (24/20″)...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 Back Squat (6 sets of 2 @80% 1RM, 1 set/2 min) Metcon Metcon (AMRAP – Rounds and Reps) 8 min AMRAP 6 Hang Squat clean (115/75#) 9 Box jumps...Read More

CFPC – CrossFit Warm-up (No Measure) 2 Rounds: 200m Row 10 Push-ups 10 Sit-ups 10 Leg swings (frwd/back, left/right) 10 Empty bar push press 5 Empty bar shoulder press Skill A: Handstand Walk (Spend 10 min to find max distance attempt) -OR- B: Metcon (AMRAP – Rounds) Every 2 min for 10 min (5 sets):...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 Halting Clean Deadlift (10 min...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 Back Squat (4...Read More

Announcements MEMORIAL DAY SCHEDULE Saturday, 5/23: 9:00am and 10:30am “MURPH” Monday, 5/25: CLOSED Enjoy the holiday! Jog, burpee, go for a swim! 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-...Read More

Announcements MEMORIAL DAY SCHEDULE Saturday, 5/23: 9:00am and 10:30am “MURPH” Monday, 5/25: CLOSED Enjoy the holiday! Jog, burpee, go for a swim! 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...Read More

Announcements MEMORIAL DAY SCHEDULE Saturday, 5/23: 9:00am and 10:30am “MURPH” Monday, 5/25: CLOSED Enjoy the holiday! Jog, burpee, go for a swim! 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-...Read More

Announcements MEMORIAL DAY SCHEDULE Saturday, 5/23: 9:00am and 10:30am “MURPH” Monday, 5/25: CLOSED Enjoy the holiday! Jog, burpee, go for a swim! CFPC – CrossFit Warm-up Warm-up (No Measure) 3 rounds: 5 Press and back (BAR) 10 Close-grip kip swing 10 Cat/Cow with 3 sec hold :20 sec Superman Hold :45 sec Handstand, or, Bar...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 (3 Rounds for time) 3 rounds, each for time: 20 Deadlift (155/105#) 200m Run 20 Toes to bar...Read More