METCON TABATA Wallballs Single unders Burpees to plate Record total reps for each movement. Complete 8 rounds of :20/:10r before moving to next exercise.   Some cool down stretching from yesterday’s workout!Read More

Announcements Gymnastics Seminar Saturday, (10/31) 5 hours of skills and progressions to help you succeed with pull-ups, handstand push-ups, muscle-ups, pistols etc. Sign-up now before its too late! CFPC – CrossFit Warm-up (No Measure) DOWN and BACK 1) High knees 2) Butt kickers 3) High kicks 4) Karaoke Pigeon hold on box, 1 min per...Read More

Warm-up 2 rounds: 200m row 20 Jumping jacks 5 Pull-ups *or* 8 Ring rows 10 Push-ups 15 Squats     METCON 6 rounds: 200m Run 15 Weighted lunges (dumbells) 12 Box edge dips 9 Pull-upsRead More

Announcements Gymnastics Seminar Saturday, (10/31) 5 hours of skills and progressions to help you succeed with pull-ups, handstand push-ups, muscle-ups, pistols etc. Sign-up now before its too late! CFPC – CrossFit Warm-up (No Measure) Dumbbell waiters walk 100′ per arm Bear crawl 100′ 10 Wall therapy squats Spiderman lunge down, Inch worm back 300m Row...Read More

METCON 12 AMRAP, LADDER Format 9 KB Swings 9 Sit-ups 9 Burpees 12 KB swings 12 Sit-ups 12 Burpees 15 KB swings 15 Sit-ups 15 Burpees +3 each round, etcRead More

Announcements Gymnastics Seminar Saturday, (10/31) 5 hours of skills and progressions to help you succeed with pull-ups, handstand push-ups, muscle-ups, pistols etc. Sign-up now before its too late! 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...Read More

METCON For time: 500m Row 30 Box jumps 500m Row 30 Pull-ups 500m Row 30 Wallballs 500m RowRead More

Announcements Gymnastics Seminar Saturday, (10/31) 5 hours of skills and progressions to help you succeed with pull-ups, handstand push-ups, muscle-ups, pistols etc. Sign-up now before its too late! 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...Read More

METCON 16 min AMRAP 10 Burpees 10 KB SDHP 10 Lunge steps 10 Kettlebell swings 30 Single undersRead More

Announcements Gymnastics Seminar Saturday, (10/31) 5 hours of skills and progressions to help you succeed with pull-ups, handstand push-ups, muscle-ups, pistols etc. Sign-up now before its too late! CFPC – CrossFit Warm-up (No Measure) 250m Row 10 Burpees 10 KB Sumo deadlift high-pulls 10 PVC Pass throughs 10 PVC Overhead squats 10 Ring rows 10...Read More