CFPC – CrossFit Warm-up Clean and Jerk (No Measure) 3 rounds: 5 Press and back (PVC) 5 Close-grip kip swing 10 Cat/Cow with 3 sec hold 15 sec Superman Hold 15 sec Handstand, or, reverse hand plank hold Skill Metcon (AMRAP – Rounds) 8 min EMOM a) :30 sec handstand hold b) :30 sec Hang...Read More

METCON For time: 8 Rounds: 200m Run 11 Burpee box jumpsRead More

CFPC – CrossFit Veteran’s Day Perform today’s workout in remembrance of those who have given their lives in service of our country. Warm-up (No Measure) 400m Jog ________ 10 min EMOM a) 8 Squat jumps(slow squats+high jump) b) 10-12 Russian KB swings ________ Ankle mobility Hamstring mobility Metcon Tumilson (Time) 8 Rounds For Time of:...Read More

For time: 15 Dumbbell hang cleans 30 V-ups 30 box jumps 15 Forward rolls (somersault) 30 Dumbbell S2O 30 Squat jumps 15 thrusters 30 Ring rows 30 burpees 300′ Walking lungeRead 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-upsThen; Spend 12 min Practicing Muscle-up transitions from low rings. Use band assistance if necessary. Athletes may go from transition work...Read More

METCON 20 min EMOM, 5 rounds of 4 stations a) 8 Wallballs+4 Ring rows b) 12 Kettlebell swings c) 16 Lunge steps d) 20 Sit-upsRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) A) High knees 2x B) Butt kicks 2x A) Spiderman Lunge B) Inch Worms Leg swings (10 each direction) __________________ Reverse Squat TABATA 8 rounds: :20 sec Squat hold :10 sec Air squat Weightlifting Back Squat (5 sets of 4, heavier than last week) 1 set every 3...Read More

CFPC – CrossFit Metcon (Time) 5 rounds for time: 500m row 15 t2b 5 cleans 185 rest 5 min Metcon (AMRAP – Rounds and Reps) 7 min amrap ascending ladder: 2-4-6-8-10… Deadlifts 185 box jumps 24″ rest 5 min Metcon (AMRAP – Rounds and Reps) 5 min amrap 5 c2b 5 ring dipsRead More

Join us and enjoy the competition this Friday night at 7:15 PM for the following events: [youtube]https://www.youtube.com/watch?v=YonsiVLL_WM[/youtube] [youtube]https://www.youtube.com/watch?v=zHYj9Tap42E[/youtube] [youtube]https://www.youtube.com/watch?v=RpyXy_RQGD4[/youtube]Read More

METCON 18 min AMRAP: 2000m Row 150 Double unders/250 Singles 50 Box step-ups AMRAP Burpees with time remainingRead More