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 18 min AMRAP: 500m Row 30 Walking lunge steps 20 Kettlebell swings 10 Push pressRead 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 For time: 200m Run 20 Sit-ups 20 Kettlebell swings 400m Run 40 Sit-ups 40 Burpees 600m Run 60 Sit-ups 60 Air squats 800m RunRead More

CFPC – CrossFit Warm-up With a barbell. Beginners perform with PVC. Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch...Read More

METCON 20 min EMOM Even: 200m Assault bike (.2 kilometers) Odd: 40-60 SinglesRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) Discuss METCON Warm-up 3 rounds: 15 Calorie Row 15 Squat jumps 10 Band pull-aparts Then; Spiderman lunge stretch, :90 sec per side Box edge shoulder stretch, 1 minute direction 5 Inch worms, 3 push-ups each 10 Russian babymakers 10 PVC Pass throughs 5 PVC windmills each Discuss SDHP;...Read More

METCON 6 Rounds, each for distance: 2 min Row, meters 1:30 RestRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) Discuss METCON (score= reps achieved each round) 3 Rounds: 10 Ring rows 10 Push-ups, controlled 10 Banded Face-pull 10 PVC overhead squats Load bench press, work up to METCON weight. Perform 3 x 5 of Pull-ups and Bench press @ workout weight with 1 min rest between Metcon...Read More

METCON “Jeremy” 21-15-9 Overhead squat (95/65#) Burpees Rest 5 min “Helen” 3 Rounds for time: 400m Run 21 Kettlebell swings 12 Pull-upsRead More