Announcements If you pre-ordered a long sleeve shirt or jacket, please pick them up from a coach prior to Feb. 17th! Blue Zones project will be joining us this Saturday, the 11th, immediately following the Community workout for a cooking demonstration and official induction of CrossFit Panther City into the Blue Zones initiative. In order...Read More
Announcements If you pre-ordered a long sleeve shirt or jacket, please pick them up from a coach prior to Feb. 17th! Blue Zones project will be joining us this Saturday, the 11th, immediately following the Community workout for a cooking demonstration and official induction of CrossFit Panther City into the Blue Zones initiative. In order...Read More
CFPC – CrossFit Warm-up 400m Jog Snatch Warm-up (No Measure) Perform the following, once with a barbell and once with some added weight: 5 Snatch Grip RDL 5 Snatch High pulls (elbows high and outside) 5 Muscle Snatches (No rebend in the knees!) 5 Overhead squats 5 Snatch grip push press 5 Snatch balance 5...Read More
CFPC – Competitor WOD Metcon Additional engine work to prepare for the Open. First hint for the workouts to be released: There will be a 50/35# dumbbell movement in the Open this year! Metcon (Time) 7 Rounds: 10 Calorie Assault bike 6 Dumbbell Hang snatch/arm (55/35#) 2 Muscle-ups (ring preferred over bar, modify to 2...Read More
WEIGHTLIFTING Five sets of: Unsupported Seated Strict Press x 5-7 reps (sit on a bench without back support and press the barbell from shoulder to overhead) Rest 2-3 minutes between sets METCON 16 min AMRAP Run 400 Meters 15 Dumbbell Push Presses (25/15#) 10 Strict Pull-Ups or Ring rows (can also be scaled with bands)Read More
CFPC – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 10 PVC Pass throughs 20 Pipe facing jump overs 10 Banded face pulls 50′ Bear crawl Discuss METCON Points of Performance for Push Press and Hang Power Cleans- Practice with PVC then empty barbell. Perform 5 & 5 Push press and HPC with presumed METCON weight...Read More
