Announcements This Saturday we will be hosting the RXGymnastics seminar from 9am to 3pm at CFPC. Therefore, there will be no structured Community class WOD at 9:30am. Members are welcome to come and perform their own workout/lifting in the courtyard area at any time between 9am and 12pm, but the indoor gym space will be...Read More
Announcements This Saturday we will be hosting the RXGymnastics seminar from 9am to 3pm at CFPC. Therefore, there will be no structured Community class WOD at 9:30am. Members are welcome to come and perform their own workout/lifting in the courtyard area at any time between 9am and 12pm, but the indoor gym space will be...Read More
CFPC – CrossFit Warm-up Warm-up (No Measure) 3 rounds: 10 Close grip kipp swings 30-45 sec handstand hold 10 Banded face pulls 10 Squat jumps 1 min Row Then; 2 min Goblet squat hold 1 min Band front rack stretch Metcon Metcon (AMRAP – Rounds) EMOM; For 5 minutes, perform: 5 Thrusters (95/65#) 5 Pull-ups...Read More
CFPC – CrossFit Warm-up Warm-up (No Measure) 400m Jog Spiderman lunge 40′ Knee hug+quad pull stretch 40′ Pivot squats 40′ High kick+toe touch 40′ Then; 2 rounds: 5 High box jumps 15 Heavy Russian swings 5 Russian baby makers Then; With a barbell, perform: 5 Down and finish 3 Power snatch from the hip 3...Read More
METCON In front of a 24 min running clock, perform: 6 min EMOM 6 Clean and Jerk (105/65#) 8 min EMOM 8 DB step ups (20″, 30/20#) 10 min EMOM 10 Jumping pull-upsRead More
CFPC – CrossFit Warm-up Warm-up (No Measure) 3 Rounds, or 15 min (whichever comes first): 8 PVC Pass through+toe touches 8 Barbell Good mornings 20 Jumping jacks 10 Bird dogs, 5 per side (on all fours, extend one leg and one arm of opposite sides of the body and hold for 2 counts) :30-45 sec...Read More
