CFPC – CrossFit BENCHMARK WEEK! We will be performing benchmark workouts and lifts each day this week. Do your best, we would love to see some new PRs! Warm-up Warm-up (No Measure) Reverse Squat TABATA 8 rounds: :20 sec Squat hold :10 sec Air squat 10 PVC Pass throughs Box edge shoulder stretch, 1 min...Read More

METCON For time: 10 Turkish get-ups 20 Box jumps 30 Calorie row 40 Jumping pull-ups 50 Sit-ups 60 Double unders/120 singlesRead More

CFPC – CrossFit Warm-up (No Measure) Agility Ladder -One foot per hole -Two feet per hole -Zig zag, two feet per hole -Lateral, two feet per hole -Lateral, two feet in and out Plyo Boxes -Conga line, go through 3-5 times, jumping over and down from each box Weightlifting 10 min EMOM: Even- 1/1 Turkish...Read More

METCON 15 min EMOM 3 Air squats 5 Deadlift 7 Push-upsRead More

CFPC – CrossFit Warm-up (No Measure) Lunge down and back Bear crawl down and back 5 min EMOM 10 Heavy Russian swings+ 10 Push-ups Weightlifting Deadlift (4 sets of 7 @70-75%) 1 set every 2 minutes Metcon 3 min Test (AMRAP – Reps) 3 min AMRAP Burpees to 6″ targetRest 5 min Metcon (AMRAP –...Read More

CFPC – TRX/Yoga Metcon (AMRAP – Rounds and Reps) 25 min AMRAP TRX 15 Chest Press (L) TRX 15 Front Squat (L) 15 KB Swings KB Farmers Carry 4x TRX 10 Superman Press (L) TRX 20 Sprinter Start (L) 20 Situps Metcon (Time) Core TRX 30 sec Mountain Climbers Rest 30 sec TRX 30 sec...Read More

METCON 16 min AMRAP 100′ Bear crawl 20 Slam balls 100′ Walking LungeRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) 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 5a) Pivot squats 5b) Broad jumps Metcon Back Squat (5 sets of 8 @70%) Metcon (Weight) Every 4...Read More

METCON 6 min AMRAP 30 Double unders (60 Singles) 20 Sit-ups Rest 3 min 6 min AMRAP 10 Burpees 15 Kettlebell Swings 20 Lunge steps 3 min Rest 6 min AMRAP 10 Jumping Pull-ups 20 Air squatsRead More

CFPC – TRX/Yoga Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP TRX 20 Squats (M) 10 Box Jumps TRX 20 Mid Row + Wide Row (M) 10 Burpees TRX 10 Bicep Curls (M) TRX 20 Split Jumps (M) 200 M Row Metcon (Time) Core Work Feet go into the Suspension Trainer, the Suspension Trainer’s...Read More