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 Metcon Metcon (Time) 125 Double unders (2/1 Singles) 100 Calorie Row 75 Sit-ups 50 Pistols 40 Jumping pull-ups...Read 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 jumps Front...Read More

METCON 20 min AMRAP 400m Run 30 Russian KB swings (53/35#) 20 Jumping pull-ups 10 BurpeesRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 10 PVC Pass throughs 10 Push-ups 25 Jumping jacks 10 Squat jumps 10 Arm swings forward and backward, small and big swings Gymnastics Warm-up (No Measure) Discuss 3 drills and demo: (Perform any/all drills you are comfortable with. Alternative options are listed after these 3 drills)...Read More

METCON 5 Rounds for time: 6 Burpees 12 Kettlebell swings (44/26#) 6 Burpees 36 Double unders/72 singlesRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) Perform all 3 in any order: a) 3 min Row b) :90 sec Pigeon each leg c) :90 sec Spiderman lunge/leg Then; Accumulate 40 heavy Russian swings 2 Jefferson curls 10 Barbell RDLs 10 Good mornings 10 Leg swings/leg each direction 10 Squat jumps With barbell, BURGENER WARM-UP:...Read More

METCON For time: 60 Lunge steps 30 Jumping pull-ups 3k Assault bike 30 Jumping pull-ups 60 Lunge stepsRead More

Announcements We are so thankful to announce we will be celebrating our 3rd Anniversary on Saturday, January 14 at 7:00pm graciously hosted at the home of Nicole and Mike. We would love for anyone who is able to join us in this celebration! Please RSVP to the email invitation for the event so we can...Read More

METCON 20 min AMRAP 15 Box jumps (24/20″) 15 Push-ups 20 Kettlebell swings (44/26#) 20 Wallballs (16/10#) 25 Sit-ups 25 Jumping jacksRead More

Announcements We are so thankful to announce we will be celebrating our 3rd Anniversary on Saturday, January 14 at 7:00pm graciously hosted at the home of Nicole and Mike. We would love for anyone who is able to join us in this celebration! Please RSVP to the email invitation for the event so we can...Read More