METCON For time: 45-32-18 Calorie Row Russian KB swings Double unders (2/1 singles) Air squats Sit-upsRead More

CFPC – CrossFit Warm-up Everything Warm-up (No Measure) 3 rounds of 10 reps of: Russian baby-makers (5 per round) Overhead Squat with PVC Sit-ups or GHD Sit-ups Back-extensions or Supermans Pull-ups or Ring rows Hand Release Push-ups Weightlifting Bench Press (12 min to find a heavy set of 3) Metcon Angie (Time) For Time: 100...Read More

“Loredo” 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunRead More

Announcements RxGymnastics is coming to CFPC once again! Sign-up now for this exclusive event on December 10th from 9am-3pm (1hr lunch break). Advanced gymnastics coaches will lead you through drills and instruction on the many movements involved in CrossFit workouts and competition- get that first muscle-up, toe to bar, handstand push-up or pull-up just in...Read More

METCON 7 min AMRAP 12 Kettlebell swings 6 Pull-ups Rest 3 min For time: 25-20-15 Wallballs Push-ups Box jumps (24/20″) Rest 3 min For time: 50 Burpees to 6″ targetRead More

Announcements RxGymnastics is coming to CFPC once again! Sign-up now for this exclusive event on December 10th from 9am-3pm (1hr lunch break). Advanced gymnastics coaches will lead you through drills and instruction on the many movements involved in CrossFit workouts and competition- get that first muscle-up, toe to bar, handstand push-up or pull-up just in...Read More

“Marconi” In Teams Of 2 Perform 2382 Meter Row -Then Alternating Rounds Of- 20 Rounds Of 11 Toes To Bar 20 Air Squats 16 KB Swings 53/35 For Time 2382-Badge Number 20-Years Of Service 11.20.16- End of Duty Detective Benjamin Marconi was shot and killed from ambush as he conducted a traffic stop of a...Read More

Announcements RxGymnastics is coming to CFPC once again! Sign-up now for this exclusive event on December 10th from 9am-3pm (1hr lunch break). Advanced gymnastics coaches will lead you through drills and instruction on the many movements involved in CrossFit workouts and competition- get that first muscle-up, toe to bar, handstand push-up or pull-up just in...Read More

METCON 28 min EMOM a) 13 Kettlebell swings b) 16 Wallballs c) 13 Ring rows d) 16 Push-upsRead More

Announcements RxGymnastics is coming to CFPC once again! Sign-up now for this exclusive event on December 10th from 9am-3pm (1hr lunch break). Advanced gymnastics coaches will lead you through drills and instruction on the many movements involved in CrossFit workouts and competition- get that first muscle-up, toe to bar, handstand push-up or pull-up just in...Read More