CFPC – CrossFit Warm-up Down and Backs (No Measure) 200m Run or 250m Row DOWN and BACK 1) High knees 2) Butt kickers 3a) Lunge stretch- 3 sec hold 3b) 5 Inch worms- 3 pushups 4a) High kick march 4b) Spiderman- lunge and hold 5) Side shuffle (stay low) 6) Karaoke Weightlifting Perform 1 set...Read More

METCON 2k Row for time Rest 5 minutes “Annie” 50-40-30-20-10 Double unders (2/1 singles) Sit-upsRead More

CFPC – CrossFit Warm-up Metcon (No Measure) Row 2 min 60-70% effort Rest :30 sec Row 1:30 70-80% effort Rest 1 min Row 1 min 85%+ 2 rounds: 12 Ring rows 15 Wallballs 18 Box step-ups Metcon Metcon (AMRAP – Rounds and Reps) 40 min AMRAP, rest 1:1 each round completed: 50′ Sled push down...Read More

STRENGTH 3 sets of 10 Back squat @60-65% 1RM, 1 set every 2 minutes METCON For time: 50 Kettlebell swings 50 Burpee to 6″ target 50 Kettlebell swingsRead More

CFPC – CrossFit Warm-up 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 Weightlifting Back Squat (4×6 @70-75%, 1 every 2 min) Metcon Metcon (Time) 50 Kettlebell swings 50 Burpee to 6″ target...Read More

METCON 3 Rounds: 3 min Row (calories) 2 min Jumping pull-ups 1 min Push press Rest 2 minRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) “Hungry Hungry Hippos” Two teams with 10-15 Medballs between them in the center of the gym send 1 person at a time to the center, perform 5 burpees and grab a ball to bring back. Once all the balls are taken the team with the higher pound total...Read More

METCON 4 Rounds: 400m Run 30 Lunge steps 20 KB swingsRead More

CFPC – CrossFit Warm-up 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 3 Rounds: Max set of Ring Dips Rest 1 min Max set of Pull-ups Rest 1 min Dips scale->...Read More

METCON 4 Rounds, each for time: 30 Burpees 20 Dumbbell clean and jerk Rest :90 sec 26 min CAPRead More