CFPC – CrossFit It’s Dabney’s Birthday!!! Tomorrow’s schedule- check Wodify for available classes tomorrow! No afternoon classes. Closed Friday. Back to normal on the 26th. Merry Christmas! Warm-up Warm-up (No Measure) 400m Jog 15 Box jump overs 10 Wall therapy Squats Leg swings (10 each direction) Accumulate 40 heavy Russian Swings 20 V-ups Weightlifting 4...Read More
CFPC – CrossFit Warm-up Warm-up (No Measure) 300m 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 10 Banded face pulls 1 Wall walk ^^^^^^^^^^^^ x3 Box edge shoulder stretch Weightlifting Perform A,...Read More
METCON 12 Days of Christmas- LeanFit version 1 Burpee Box jump 2 Front rack lunges 3 HR Push-ups 4 V-ups 5 Jumping Pull-ups 6 Air squats 7 Kettlebell swings 8 Push press 9 Sit-ups 10 Wallballs 11 Deadlifts 12 Russian twists All barbell movements should use the same weight. No more than 115/75#, scale appropriately.Read 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-upsSpend 10 min setting up and warming up specific movements. Metcon 35 min CAP 12 Days of Christmas (Time) 1 Snatch...Read More
CFPC – CrossFit Weekend Homework: GO SEE STAR WARS EPISODE VII !!! Alternatively, do 1,000 Burpees. You choose… may the force be with you! Warm-up Warm-up (No Measure) 50 Jumping jacks 40 Double unders, or attempts 30 Squat jumps 20 Lunge steps 10 Burpees Weightlifting Back Squat 3 reps every 2 min for 10 min...Read More
CFPC – CrossFit Warm-up (No Measure) 3 rounds: :30 sec HS hold 8 Over and back press 10 Overhead squats 15 Push-ups 50′ Waiters walk each arm Weightlifting Shoulder Press (3 x 10 AHAP, Rest 2 min btwn sets ) Metcon Metcon (Time) 2-4-6-8-10-8-6-4-2 Unbroken Toes to bar 4-8-12-16-20-16-12-8-4 Kettlebell swingsRead More
