CFPC – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 6-12 Hand release Push-ups 15 Russian KB swings 200m Row 1 min Double under practice Gymnastics Alternate between Weighted (or non-weighted) Push-ups and Ring Rows. Perform 5 reps per set, for 5 sets each. Rest 1-2 minutes between movements. 5 Rounds: 5 Weighted push ups, rest...Read More
CFPC – CrossFit Warm-up Warm-up (No Measure) 2 Rounds: 50′ Waiter’s walk/arm 10 Banded face pulls 10 Band pull-aparts 5 Russian baby makers 10 PVC Overhead squats 10 Close grip kipp swings 10 Squat jumps :30-45 sec Handstand hold Then; 1 min Banded lat stretch/arm 1 min Band front rack stretch/arm 1 min Archer stretch/side...Read More
METCON “Jackie” 1000m Row 50 Thrusters, 45# 30 Pull-ups CORE WORK Break up and mix and match until all reps/time are completed: Accumulate 4 min of plank hold 2 min of side plank hold each side 70 Flutter kicks 60 Russian twist 50 Sit-upsRead More
Announcements Next week (Oct. 31st) we will begin 2 consecutive 6-weeks cycles. The first will be comprised of Olympic lifting technique and development + Raw strength building (think slower but powerful movements). The second cycle will consist of working to build up 1RM in the Olympic lifts (Snatch and Clean and Jerk) and drill/prepare us...Read More
Announcements Next week (Oct. 31st) we will begin 2 consecutive 6-weeks cycles. The first will be comprised of Olympic lifting technique and development + Raw strength building (think slower but powerful movements). The second cycle will consist of working to build up 1RM in the Olympic lifts (Snatch and Clean and Jerk) and drill/prepare us...Read More
Announcements Next week (Oct. 31st) we will begin 2 consecutive 6-weeks cycles. The first will be comprised of Olympic lifting technique and development + Raw strength building (think slower but powerful movements). The second cycle will consist of working to build up 1RM in the Olympic lifts (Snatch and Clean and Jerk) and drill/prepare us...Read More
