METCON 30 min EMOM a) 8 Ring rows b) 15 Sit-ups c) 15 WallballsRead 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-ups Metcon Metcon (5 Rounds for reps) 10 min EMOM Even- :20 sec Row for AVG Watts Odd- :30 sec max...Read More

METCON For time: 400m Run 60 Double unders 30 Kettlebell swings 500m Row 30 Kettlebell swings 60 Double unders 400m RunRead More

CFPC – CrossFit Warm-up (No Measure) 3 Rounds: :30 sec Handstand hold 10 Banded Good mornings 3 Hang clean+ :10 sec pause in squat, empty barbell 15 Kettlebell swings Circle up: Run through complex several times w/ PVC and address any issues. Weightlifting A1: Hang Clean A2: Front Squat A3: Split Jerk Metcon Metcon (Time)...Read More

METCON “Cindy” 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsRead More

CFPC – CrossFit Practice makes permanent. Warm-up (No Measure) TABATA Row TABATA Burpees Begin on either, complete 8 rounds, then switch movements immediately Metcon Athletes will have an option between performing a 20 min “Cindy” AMRAP, or, a 20 min “Mary” AMRAP. Scale as necessary (jumping pull-ups or ring rows, box edge push-ups, 1 abmat...Read More

METCON “Annie” 50-40-30-20-10 Double unders Sit-ups Rest 5 min 6 Rounds, for calories: 1 min Row 1 min RestRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 10 Barbell over and back presses :30 sec Handstand hold or plate OH hold 12 Spiderman lunges 10 Back rack step-ups (empty bar) Circle up Practice split jerk w/ PVC, coach assess and correct. Weightlifting Behind The Neck Jerk (1 rep ever 2 min for 20...Read More

METCON “Hope for Kenya” 12-Minute AMRAP of: 50 Squats 30 Push-ups 15 Pull-upsRead More

CFPC – CrossFit Warm-up (No Measure) 2 Rounds: 1 min Row 1 min Step-ups 1 min Jump rope 1 min Burpees 3 Position Power clean w/ 2 sec hold each position. -High Hang -Mid thigh -Below knee Perform with PVC on coaches command. 5-7 Times through complex Metcon Metcon (AMRAP – Rounds and Reps) 12...Read More