CFPC – CrossFit Warm-up Warm-up (No Measure) 400m Jog 15 Burpees 10 Banded face pulls 10 Barbell RDLs 15 Ring rows 3 Jefferson curls Down and Backs High knees Lunge stretch High skips High kick march Metcon 500m Row (Time) Max Effort 500m Row6 rounds: 500m Row Rest 1:1 or work/rest with a partner Record...Read More

METCON Three rounds for time of: 400m Run 30 Kettlebell Swings 20 Push-Ups 100′ Bottoms up KB carry (50′ right & 50′ left)Read More

CFPC – CrossFit Warm-up Everything Warm-up (No Measure) 3 rounds of 10 reps of: Russian baby-makers (5 per round) Overhead Squat with PVC Sit-ups or GHD Sit-ups Back-extensions or Supermans Pull-ups or Ring rows Hand Release Push-ups Gymnastics Alternate movements until you have completed 5 sets in total. a) Weighted pull-ups, 3 reps AHAP -Scaling...Read More

METCON Every 8 minutes for 32 minutes (4 sets) perform: Row 750 Meters 10 V-ups 12 Pull-ups (banded if necessary) 14 Seated Dumbbell shoulder press (35/20#) *Record the time takeRead More

CFPC – CrossFit Warm-up Down and Backs 3.0 (No Measure) 1a) Lunge stretch 1b) 5 inch-worms, 3 push-ups 2a) High knees 2b) Butt kicks 3a) High kick+toe touch 3b) High skips 4a) Pivot squats 4b) HS walk 25’+ or Bear crawl 50′ 5) Lateral jumps, each side 6a) Spiderman lunge 6b) Burpee broad jumpsThen; Banded...Read More

METCON 5 Rounds: 15 Shoulder press (95/65#) 100′ Waiters walk/arm (45/25# DB) 15 Ring rows 20 Lunge steps w/ medball (20/14#) Rest 2 minutes Record total working time (subtract the 8 min of rest) Rest 5 min 50 Calorie Assault bikeRead More

CFPC – CrossFit Warm-up Metcon Everything Warm-up (No Measure) 3 rounds of 10 reps of: Russian baby-makers (5 per round) Overhead Squat with PVC Sit-ups or GHD Sit-ups Back-extensions or Supermans Pull-ups or Ring rows Hand Release Push-ups Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsScaling pull-ups can...Read More

METCON 3 Rounds for time: 15 Wallballs (14/10#) 15 Push-ups 25 Double unders (50 singles) Rest 3 minutes 3 Rounds for time: 400m Run 20 Goblet squats (53/35#)Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 2 Rounds: 2 min Row 10 Reverse lunge steps 20 Jumping jacks 10 Barbell good mornings 20 Heavy Russian swings Discuss deadlift points of performance and practice with unloaded barbell: 1) Maintain lumbar curve 2) Hips and shoulders rise together 3) Weight biased to the heels 4) Shoulders...Read More