METCON 3 min AMRAP Burpees to 6″ target Rest 5 min 21-15-9 Kettlebell swings Push-ups Rest 5 min 3 min Row max distanceRead More

CFPC – CrossFit Warm-up Lift/Squat/Jump (No Measure) A) High knees 2x B) Butt kicks 2x A) Spiderman Lunge B) Broad Jumps Leg swings (10 each direction) Accumulate 40 heavy Russian Swings 20 Sit-ups Weightlifting 1+1/4 Front Squat (10 min EMOM- 1 PERFECT rep, AHAP) Squat to full depth, rise ~6″, return to the bottom and...Read More

METCON 15 min AMRAP 15 Thrusters 200m Run 15 Toes to bar, or v-ups w/ PVC 200m Run CORE 12 min “AMRAP”, quality first 20-30 Medball russian twists 15-25 Medball Sit-ups to wall touch, ball overhead at all times 10-20 Hollow Rocks 10 Good mornings, light and slow  Read More

CFPC – CrossFit Warm-up (No Measure) 400m Jog 10 min “AMRAP”, quality :15 sec Hollow hold 10 Toe touch + press the sky 16 Lunge steps 10 PVC Pass through 12 Banded Face pulls Metcon Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 8 Dumbbell box step-overs, 20″ or lower 200m Row 12 Pull-ups...Read More

METCON 15 min AMRAP 100 Single unders 15 Hang snatch 15 Dumbbell deadliftsRead More

CFPC – CrossFit Warm-up (No Measure) Spiderman lunge right, spiderman lunge left, pigeon right, pigeon left x3, hold each position 10 sec Then; Downward dog :10 sec, Puppy dog :20 sec, x3 PVC Burgener Warm-up 1) Down and Finish 2) Elbows high and outside 3) Muscle snatch 4) Snatch drops 5) Full snatch Weightlifting 3-Position...Read More

METCON GAME DAY! 30 min AMRAP Complete stations for varying point rewards. Each of the 7 stations may be completed 0-1 times each round. Once you have completed the desired stations for that round, complete a 400m run and then you may begin another round. Accumulate as many points as possible in the 30 minutes.Read More

Announcements We will be having a movie watching party Friday the 11th! We are renting the “Froning Film” highlighting the Fittest Man in history, Rich Froning, and his training to-date. Please join us at 7:15pm and bring your favorite snacks and drinks! CFPC – CrossFit Warm-up (No Measure) Row 3 minutes 12-20 Push-ups Accumulate 30...Read More

METCON For time: 20 Lunge steps 30 Burpees to plate 20 Lunge steps 30 Slam ball over the shoulder 20 Lunge steps 60 Double unders/ 120 Singles 20 Lunge steps 30 Dumbbell snatch (15 per arm) 20 Lunge stepsRead More

Announcements We will be having a movie watching party Friday the 11th! We are renting the “Froning Film” highlighting the Fittest Man in history, Rich Froning, and his training to-date. Please join us at 7:15pm and bring your favorite snacks and drinks! CFPC – CrossFit Warm-up Warm-up (No Measure) 400m Run DOWN and BACK 1)...Read More