CFPC – CrossFit Warm-up (No Measure) 3 rounds: 10 Air squats (facing wall, tall torso) 15 Heavy Russian swings 200m Row Weightlifting Back Squat (5 sets of 5 @85% 1RM, 1 set/ 3 min) Metcon Metcon (AMRAP – Reps) 12 min AMRAP 30 Double unders 10 Sumo Deadlift High-pull (95/65#) 10 Box jump over (24/20″)Read More

Announcements We will not be holding Community workout this Saturday (5/16). Come join us at the Central CrossFit Regionals in Dallas 5/15-5/17, 9am-5pm. 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...Read More

Announcements We will not be holding Community workout this Saturday (5/16). Come join us at the Central CrossFit Regionals in Dallas 5/15-5/17, 9am-5pm. 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...Read More

Announcements We will not be holding Community workout this Saturday (5/16). Come join us at the Central CrossFit Regionals in Dallas 5/15-5/17, 9am-5pm. CFPC – CrossFit Warm-up 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...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 Bench Press (6 sets of 3, 1 every 2 min AHAP) Metcon Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 5 Deadlift (225/155#) 10 Ring dips 15 Box...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 Weightlifting Back Squat (6 sets of 6 @80% 1RM, 1 set/ 3 min) Metcon Metcon (AMRAP – Reps) 8 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 Do not exceed...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 Weightlifting 6 sets, 1 every :90 sec 3 Clean Pulls -Slow lift past the knee, accelerate through the hips. Drop...Read More

CFPC – CrossFit Warm-up 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 EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch Balance...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 (6...Read More