METCON “Death by” Row: Begin with 100 meters, +10 meters every minute until failure to complete distance within the minute. GYMNASTICS Dips cycle progression workRead More

CFPC – CrossFit Warm-up Squat/Core/Leg (No Measure) 2 rounds: 30 high-knees 15 air squats 20 jumping jacks 10 push-ups 200m row Metcon Metcon (AMRAP – Rounds and Reps) “Death by” Thrusters: Begin with 5 reps, +1 rep every minute until failure to complete reps within the minute. Rx= 50% Front squat 1RM Gymnastics Gymnastics Cycle...Read More

CFPC – CrossFit Warm-up Seven Warm-up (No Measure) 2 rounds: 200m row 20 Jumping jacks 5 Pull-ups *or* 8 Ring rows 10 Push-ups 15 Squats Gymnastics A: Pull-ups (L2- record largest set) L1- (Cannot perform a strict pull-up): 4-6 x 4 Banded pull-ups, then, 3 sets of max dead hang w/ 1:00 rest L2- (Easy...Read More

METCON 10 min AMRAP 100 Double unders 30 Sit-ups 20 Medball cleans Rest 5 min 2 Rounds: 700m Row 35 WallballsRead More

CFPC – CrossFit Warm-up Down and Backs 3.0 (No Measure) 1a) Lunge stretch 1b) 5 inch-worms, 3 push-ups 2a) High knees 2b) Butt kicks 3a) High kick+toe touch 3b) High skips 4a) Pivot squats 4b) HS walk 25’+ or Bear crawl 50′ 5) Lateral jumps, each side 6a) Spiderman lunge 6b) Burpee broad jumps Metcon...Read More

GYMNASTICS Ring dips progression METCON 21-18-15-12-9-6-3 reps for time of: Dumbbell burpee / hang squat clean / thrusters Pull-ups 18 min CAP The “dumbbell burpee / hang squat clean / thrusters” is a burpee with dumbbells followed by a hang squat clean and then a thruster.Read More

CFPC – CrossFit Warm-up 12 min to complete: Everything Warm-up (No Measure) 3 rounds of 10 reps of: Spiderman Lunge (20 sec/side, 1 time) Overhead Squat with PVC Sit-ups Back-extensions or Supermans Pull-ups or Ring rows Hand Release Push-ups Gymnastics 15 min to complete: Ring Dips L1- (Feet assisted box dips): 5 x 5 close...Read More

METCON 3 rounds: Row 5 min, for calories Jump rope 2:30 min, for reps 2:30 min Sit-ups, for reps Rest 2 minRead More

CFPC – CrossFit Warm-up Foam roll and mobilize prior to class Warm-up (No Measure) 20 Squat jumps 20 Knee hug stretches 15 Air squats, for quality 15 Push-ups, 3 second lowers to the floor each rep 10 Russian baby-makers 5 Press and back w/ barbell **Focus form on lighter reps, maintain throughout heavier attempts** Weightlifting...Read More

GYMNASTICS Pull-ups and Dips cycle work METCON 2 rounds: 800m Run 3 min RestRead More