METCON For time: 21-18-15-12-9-6-3 Burpees Deadlift *Run 200m between each roundRead More

CFPC – CrossFit Warm-up Down and Backs 2.0 (No Measure) 400m Run DOWN and BACK 1a) Lunge stretch 1b) 5 Inch Worms- 3 push-ups 3a) Spiderman lunge 3b) Pivot Squats 4a) High kick + Toe touch 4b) High skips 5a) Bear crawl 5b) Crab walk Weightlifting Power Clean (5 x 3, 70-80% 1RM) Rest/Reset 5-10...Read More

METCON “Cindy” 20 min AMRAP 5 Pull-ups 10 Push-ups 15 Air squatsRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) 800m Run :60 sec Pec stretch/side :90 sec Spiderman Lunge/side 2 Rounds: 3 Pull-ups 5 Push-ups 7 medball Squats Metcon Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsRead More

CFPC – CFPC Weightlifting Weightlifting Snatch (5 x 1 @75-85%) Snatch Pull Front Squat (5 x 2 @70-80%)Read More

Weightlifting 3 sets of 10 Back Squat, 1 set every 3 minutes METCON For time: 35-30-25-20 Calorie Row Step-ups Wallballs Russian Kettlebell swingsRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) 6 rounds, increasing in intensity: :20 sec Row :40 sec Rest :90 sec Couch stretch/leg :90 sec Banded Hamstring stretch :90 sec box Pigeon/leg :90 sec Front rack stretch/arm 10 Wall therapy squats 10 Barbell push press 5 Barbell Tempo Front squats Metcon Metcon (9 Rounds for weight)...Read More

Announcements “Lunch and Learn” this Saturday @11:30am! Free food and lesson on “How to Stay Young” with Doctor of Chiropractic, Kevin Sykes. Please RSVP for food to “[email protected]” by Friday evening! CFPC – CFPC Weightlifting Weightlifting Power Snatch (5 x 1, By feel but PERFECT FORM) Hang Clean (5 x 2, 70-80% 1RM Clean) Push...Read More

METCON For time: 1000m Row 100 Flutter kicks 50 Push press (light) 700m Row 70 Flutter kicks 35 Push press 400m Row 40 Flutter kicks 20 Push pressRead More

Announcements “Lunch and Learn” this Saturday @11:30am! Free food and lesson on “How to Stay Young” with Doctor of Chiropractic, Kevin Sykes. Please RSVP for food to “[email protected]” by Friday evening! CFPC – CrossFit Warm-up Warm-up (No Measure) 400m Jog 2 Rounds: 5 Russian Baby-makers 10 PVC pass-throughs 10 V-ups 10 Knee hug+lunge 20 Mountain...Read More