CFPC – LeanFit 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) 5 Rounds: 12 KB deadlift (44/26#) 12 Box jumps (24/20″) 200m RunRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) 5 min: Foam roll Quads, IT Bands, Glutes 3 min Row _________________ 5 Wall therapy squats 10 leg swings/direction 3 Jefferson curls 1 min Couch stretch/leg 1 min Pigeon stretch/leg :30 sec Half split squat/leg :30 sec Ankle stretch/leg 5 Wall therapy squats Weightlifting Back Squat (Spend 12...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 and Reps) 12 min AMRAP 50′ DB walking lunges (50/35#) 15 Burpees 40...Read More

CFPC – CrossFit Warm-up Discuss workout Down and Backs 2.0 (No Measure) 400m Run DOWN and BACK 1a) Lunge stretch 1b) 5 Inch Worms- 3 push-ups 2) Burpee broad jump (down & back) 3a) Spiderman lunge 3b) Pivot Squats 4a) High kick + Toe touch 4b) High skips 5a) Bear crawl 5b) Crab walkAccumulate 40...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 10 min AMRAP (quality warmup pace): 1 Wall-to-wall touches in the courtyard 2 Wall walks 6 Burpees 8 Decline Banded face pulls (band at knee height) Discuss proper movement pattern, Demo, and have athlete choose 1 to perform 10 reps: -Box dips (triceps) -Ring Push-ups (adjust angle as...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 Weightlifting Overhead Squat (8 x 1, every :90 sec) Metcon Metcon (Time) 1000m Row 20 Overhead squats (70%...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 2 rounds: 10 Burpees 10 PVC pass throughs :20 sec Hollow rock hold :30-45 Sec handstand hold :30 sec Double unders/practice 5 Barbell shoulder press, in front of the rig or wall to promote straight bar path (maintain tight glutes!) Weightlifting Shoulder Press (5-5-5-5-5, 1 set every 3...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 400m Run Discuss workout and scaling ____________ 2 rounds: 10 Banded Good mornings 15 Heavy Russian swings 10 Ring rows 10 Dumbbell Step ups 10 Leg swings each direction 3 Jefferson Curls 10 Bird dogs, 3 sec hold/pause Prepare/Discuss RDL Weightlifting RDL (3-3-3-3-3-3, 1 set every 2 min)...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 Weightlifting...Read More

Announcements ROMWOD will now be held in place of Yoga on Saturday mornings prior to Community WOD. Start time is 8:45am sharp. We will be finished by 9:15am to allow for enough time before the workout. This class is free of charge to members, $8 for drop-ins. Join us this week for our first class!...Read More