Announcements The CrossFit Liftoff event is this Friday @7:15PM! Sign-up at games.crossfit.com to compete against yourself and friends or come watch and support! CFPC – CrossFit Warm-up 2 Rounds: 50 Double unders or 75 singles 10 Wall therapy squats 10 C2B, 10 Pull-ups or 10 Ring rows Burgener Warm-up and skill transfer with PVC ->...Read More

METCON 20 min AMRAP 50′ Walking lunge 15 Sit-ups 10 Dumbell shoulder press 50′ Bear crawl 15 Kettlebell swings 10 Ring rowsRead More

Announcements The CrossFit Liftoff event is this Friday @7:15PM! Sign-up at games.crossfit.com to compete against yourself and friends or come watch and support! CFPC – CrossFit Warm-up Warm-up (No Measure) 400m jog Down and Backs Walking lunge 5 inch worms Duck walk Reverse duck walk __________________ 10 Bird dogs per side 10 Barbell thrusters Metcon...Read More

METCON 5 rounds, each for time: 400m Run 15 Thrusters (empty bar) 60 Single unders 3 min RestRead More

Announcements The CrossFit Liftoff event is this Friday @7:15PM! Sign-up at games.crossfit.com to compete against yourself and friends or come watch and support! CFPC – CrossFit Warm-up Seven Warm-up (No Measure) 2 rounds: 200m row 20 Jumping jacks 5 Pull-ups *or* 8 Ring rows 10 Push-ups 15 Squats Weightlifting Bench Press (8-8-6-6-4-4) 0:00-1:30, 8 reps...Read More

METCON For time: 60 Kettlebell swings 50 V-ups 40 Box jumps Rest 5 minutes Every 3 minutes for 24 min (8 sets): 200m Row Record all times.Read More

Announcements The CrossFit Liftoff event is this Friday @7:15PM! Sign-up at games.crossfit.com to compete against yourself and friends or come watch and support! CFPC – CrossFit Warm-up (No Measure) 200m Jog 250m Row Empty barbell: 5 Shoulder Press 5 Power jerks w/ pause in catch 5 Split jerks w/ pause in catch _________ Partner up!...Read More

METCON 12 min AMRAP 10 Burpees 15 Jumping pull-ups 20 Wallballs Rest 5 min For time: 800m RunRead More

Announcements The CrossFit Liftoff event is this Friday @7:15PM! Sign-up at games.crossfit.com to compete against yourself and friends or come watch and support! 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...Read More

Warmup: DOWN and BACK 1) High knees 2) Butt kickers 3) High kicks 4) Karaoke Pigeon hold on box, 1 min per side Ankle stretch on box (forward, knee over toes) Barbell press and back x5 Barbell BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at...Read More