CFPC – CrossFit Warm-up (No Measure) 3 Rounds, or 15 min: 10 Barbell Shoulder press 15 Push ups 10-15 V-ups 10 Barbell or banded Good mornings 15 Banded face pulls 30 Double unders/Attempts ________________________________ HSPU, Toes to bar, and/or pull-up skill work for 12 min Practice: muscle-activation (in warm-up portion also), positioning, kipping and scale...Read More

CFPC – CrossFit Warm-up (No Measure) 400m Jog __________ 3 Rounds: :45 sec Double/Single unders :15 sec Rest :45 sec step-ups (20″) :15 sec Rest :45 sec Wallballs :15 sec Rest Weightlifting Back Squat: 7 sets of 3 @80% or higher Rest 2 minutes between sets Build to a Challenging set of 3 You have...Read More

METCON For time: 3 Rounds: 800m Run 30 Wallballs 25 Kettlebell swings 20 Box jumps Rest 3 min btwn rounds Time each round separatelyRead More

METCON “Ghost” 6 Rounds: 1 minute Rowing (calories) 1 minute Burpees 1 minute Double unders Rest 1 minute Score= Total Calories, Total Burpees, and Total Double undersRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) A) High knees 2x B) Butt kicks 2x A) Spiderman Lunge B) High kicks 3 Rounds, or 10 minutes: 9 Kettlebell RDL’s 12 Banded Face-pulls 15 Kettlebell swings 10-15 Push-ups Metcon Metcon (AMRAP – Rounds and Reps) 40 min AMRAP 10 Burpee plate to overhead 50′ Sled drag...Read More

METCON 14 min AMRAP 10 Curtis P’s 20 Sit-ups 80′ Sled push 1 Curtis P= Power clean, Right lunge, Left lunge, Push press **Light sled weightRead More

CFPC – CrossFit Warm-up 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 Barbell Shoulder press Gymnastics 8 min EMOM: A) 6 Weighted, or strict, Pull-ups B) 8-12 Strict HSPU Alternate movements every other minute. Pull-ups: a)...Read More

METCON 8 min AMRAP 10 Front squat 10 Burpees over bar 10 Jumping Pull-ups Rest 4 minutes 6 min AMRAP 12 Slam balls 8 Sumo Deadlift High-pullsRead More

CFPC – CrossFit Warm-up 4 min Row :45 sec 70-80% effort :15 sec 90-100% effort Perform Burgener Warm-up with barbell Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press...Read More

METCON 5 min AMRAP 10 Push press 30 Double unders/60 singles Rest 3 min 4 min AMRAP 8 Dumbell Box step-overs 16 Kettlebell swings Rest 3 min 3 min AMRAP Max Distance Row (meters)Read More