CFPC – CrossFit Warm-up Warm-up (No Measure) 400m Jog Then; 2 rounds: 10 Banded face pulls 30-45 sec handstand hold 30-45 sec active bar hang 10-15 push-ups 10 Band pull-aparts 10 PVC Pass throughs :45 sec of Arm circles, big to small, forward and backward Gymnastics Perform (A1) False grip muscle up progression drills OR...Read More
CFPC – CrossFit Warm-up Warm-up (No Measure) Discuss WOD —Practice perfect reps on Clean and Jerk, adjust weight accordingly- empty barbell if necessary. Beginners; Hang power clean+Front squat+Push Jerk. Advanced; Squat Clean and Split Jerk. Back squat- Focus on loading heavy with FULL depth. Keep heels flat, knees out/hips open and chest tall. Generic Warm-up...Read More
We’re excited to host everyone tomorrow at Overton Park for our first ever Community WOD outside the doors of CrossFit Panther City! Warm up will begin promptly at 9:30am, please arrive early. The workout below will be explained in detail at the event! 2 person teams complete the following: 16 min AMRAP 1 Lap with...Read More
METCON 32 min EMOM a) 14 Wallballs b) 12 Jumping pull-ups c) 10 Burpees d) 8 Power Cleans Record total number of rounds completed within the designated minutesRead More
Announcements This Saturday we will be holding Community WOD in the Park! We will host everyone at Overton Park near Tanglewood neighborhoods. Yoga will run as scheduled, at 8am in the park and we will host a CrossFit Community Workout AND CrossFit Kids, both at 9:30am. Please meet in front of Tanglewood Elementary School at...Read More
Announcements This Saturday we will be holding Community WOD in the Park! We will host everyone at Overton Park near Tanglewood neighborhoods. Yoga will run as scheduled, at 8am in the park and we will host a CrossFit Community Workout AND CrossFit Kids, both at 9:30am. Please meet in front of Tanglewood Elementary School at...Read More
METCON 8 Rounds: 250m Row 1 min Rest Then; 10 min EMOM 10 Kettlebell swings 15 Air squats Complete all 10 rounds within their respective minutes= Rx Score= KB weightRead More
Announcements This Saturday we will be holding Community WOD in the Park! We will host everyone at Overton Park near Tanglewood neighborhoods. Yoga will run as scheduled, at 8am in the park and we will host a CrossFit Community Workout AND CrossFit Kids, both at 9:30am. Please meet in front of Tanglewood Elementary School at...Read More
