GYMNASTICS Ring dips progression METCON 21-18-15-12-9-6-3 reps for time of: Dumbbell burpee / hang squat clean / thrusters Pull-ups 18 min CAP The “dumbbell burpee / hang squat clean / thrusters” is a burpee with dumbbells followed by a hang squat clean and then a thruster.Read More

METCON 3 rounds: Row 5 min, for calories Jump rope 2:30 min, for reps 2:30 min Sit-ups, for reps Rest 2 minRead More

GYMNASTICS Pull-ups and Dips cycle work METCON 2 rounds: 800m Run 3 min RestRead More

GYMNASTICS Pull-up and dip cycle work METCON 4 Rounds: 14 Push-ups 21 Medball Sit-ups 28 Air squatsRead More

METCON 7 Rounds, each for reps: 1 min Muscle Snatches (75/55#) 1 min Overhead squats 1 min Burpees over the bar 1 min RestRead More

50% off your first month at CrossFit Panther City!   TCU Students- Welcome back! Join us at CrossFit Panther City and let us help you achieve your fitness goals. We are offering 50% off your first month at CFPC to all current TCU Students and we are continuing our student discount of 15% off on...Read More

GYMNASTICS Pull-up progression METCON 14 min AMRAP 5 Box jumps (moderate) 5 Push-ups 5 Power clean (40%) 7 Box jumps 7 Push-ups 7 Power clean 9 Box jumps 9 Push-ups 9 Power clean +2 reps/roundRead More

GYMNASTICS Pull-ups and Dips cycle work METCON 12 min AMRAP 400m Run 30 Lunge steps 20 Jumping pull-upsRead More

WEIGHTLIFTING 4 sets of 10-12 Dumbbell shoulder press, 1 arm at a time. Rest :90 sec between sets. METCON For time: 600m Run 21 Push press 400m Run 15 Push press 200m Run 9 Push pressRead More

GYMNASTICS Cycle work METCON 10 min AMRAP 30 Russian KB swings 15 Burpees to 6″ targetRead More