Announcements We have concluded the Lynchpin tests! We will move forward with everything we’ve learned from these tests about our strengths and weaknesses and work to fill the holes in our fitness. We will spend some additional time working on skills an gymnastics, as well as working on increasing our aerobic capacity in high intensity...Read More

Announcements We have concluded the Lynchpin tests! We will move forward with everything we’ve learned from these tests about our strengths and weaknesses and work to fill the holes in our fitness. We will spend some additional time working on skills an gymnastics, as well as working on increasing our aerobic capacity in high intensity...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 jumpsFront rack...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 Metcon Metcon (AMRAP – Rounds) 30 min EMOM 10 Rounds: a) 12 Toes to bar b) 10 Burpees...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 10 Goblet Squats 10 Push-ups 10 Russian KB swings 10 Box jumps :30 second plank 5 minutes to mobilize pesky areas- i.e. front rack or hips/ankles Discuss TnG light power cleans and appropriate wallball weight- all reps must touch the listed height and full depth squats...Read More

CFPC – CrossFit Warm-up 2 Rounds: 10 Burpees 10 PVC Pass throughs 10 Ring rows 16 Lunge steps Snatch Warm-up (No Measure) Perform the following, once with a barbell and once with some added weight: 5 Snatch Grip RDL 5 Snatch High pulls (elbows high and outside) 5 Muscle Snatches (No rebend in the knees!)...Read More

CFPC – CrossFit Warm-up Clean/Press Warm-up (No Measure) 3 rounds: 5 Press and back (Bar) 5 Push press (dip, pause, assess vertical torso…then drive up) 10 Close-grip kip swing 5 Cat/Cow with 3 sec hold 2 Jefferson curls w/ barbell 15 sec Superman hold 15 sec Hollow hold 2 Wall walksSpend 5-10 min Discussing and...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-upsDiscuss Ring muscle up transition drill/Modification Practice and practice Warm-up Squat clean (modiffy to power clean w/continued squat Metcon...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 rounds: 20 Jumping jacks 15 Air squats 10 Sit-ups 3 minutes to Practice double-unders 10 PVC pass through + toe touches 1 min/arm Banded lat stretch (face down, arm extended with band on wrist) Practice and discuss the kipp for toe-to-bar Metcon Metcon (Time) For time: 80...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) Start on either “a” or “b” and switch: a) 3 min Row b) Mobility- Box edge shoulder stretch – 1 min Down Dog – :30 sec Thread the needle – :30 sec/arm Down dog – :30 sec 10 Leg swings/direction With a barbell, perform: 5 Hang Clean pulls...Read More