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
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 “Fight Gone Bad” 3 Rounds, for total reps: 1 min Wallballs 1 min SDHP (75/55#) 1 min Box jumps (20″) 1 min Push press (75/55#) 1 min Calorie Row 1 min RestRead 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
CFPC – CrossFit Warm-up Warm-up (No Measure) 2 Rounds: 1 min Row :30-45 sec handstand hold, w/ or w/o wall 10 PVC Pass throughs 5 PVC Split Jerk, STICK IT 10 Close grip kipp swings 10 Bulgarian split squats, 5 per leg (place foot on bench behind you and squat knee to floor- do not...Read More
WEIGHTLIFTING 4 sets of 8 Back squats @60-65% METCON For time: 100 Wallballs 40 Double under/80 singles penalty on each break Break=pause in the squat, drop, leaning against the wall or letting the ball drop below your waist. “No reps” are not breaks, but DO NOT count toward your total.Read More
