METCON 6 Rounds for time: 20 Sit-ups 20 Lunge steps 80 SinglesRead More

CFPC – CrossFit Warm-up Clean/Press Warm-up (No Measure) 3 rounds: 5 Press and back (Bar) 5 Push press (dip, pause, assess vertical torso…then drive up) 10 Close-grip kip swing 5 Cat/Cow with 3 sec hold 2 Jefferson curls w/ barbell 15 sec Superman hold 15 sec Hollow hold 2 Wall walks Weightlifting Shoulder Press (3...Read More

METCON 2 Rounds for time: 600m Run 30 Kettlebell swings (35/26#) 18 Ring rows Rest 4 minutes 10 min AMRAP 12 Wallballs (16/10#) 12 Burpees over rower 12 Calorie rowRead More

CFPC – CrossFit Warm-up Down and Backs 2.0 (No Measure) 400m Run DOWN and BACK 1a) Lunge stretch 1b) 5 Inch Worms- 3 push-ups 2) Burpee broad jump (down & back) 3a) Spiderman lunge 3b) Pivot Squats 4a) High kick + Toe touch 4b) High skips 5a) Bear crawl 5b) Crab walk Metcon Metcon (AMRAP...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) Prior to class: Foam roll and individual mobility 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...Read More

METCON For time: 50 Calorie Row 250′ Bear crawl 40 Burpees 200′ Broad jump, 10 Jumping jacks every 5 jumps 30 Dumbbell Hang power clean 150 Flutter kicksRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) 400m run 10 PVC pass throughs+toe touch 10 Windmills 15 Banded face pulls 10 Scapular Pull-ups :30-45 sec Handstand hold 30 Lunge steps 15 Ring rows Gymnastics Perform a set of max strict pull-ups, Rest 2 min, complete 3 sets in total and record the largest set. Scaling...Read More

METCON 15 min EMOM a) 10 Shoulder press b) 20 Medball squats (20/14#) c) 30 Double unders/50 singlesRead More

CFPC – CrossFit Warm-up Down and Backs 3.0 (No Measure) 1a) Lunge stretch 1b) 5 inch-worms, 3 push-ups 2a) High knees 2b) Butt kicks 3a) High kick+toe touch 3b) High skips 4a) Pivot squats 4b) HS walk 25’+ or Bear crawl 50′ 5) Lateral jumps, each side 6a) Spiderman lunge 6b) Burpee broad jumpsDiscuss/practice K2E...Read More

METCON 5 rounds: 400m Run 15 Push-ups 15 Deadlift (135/95#) 15 Box jumps (20″)Read More