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 be sure to supply enough food and drinks. If you are having trouble locating the email please contact us at: [email protected]

CFPC – CrossFit

Warm-up

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 walk
10 PVC Overhead squats

:30-:45 sec Handstand hold

5 Russian baby-makers

Thoracic mobility (foam roll upper back)*

Thoracic mobility (bench edge lat stretch)*

10 PVC Overhead Squats

*Thoracic mobility exercises: https://youtu.be/7-GDuhjOAU8?t=5s

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
A chance to get your name on the white board! *Reps must all be full ROM (hip below knee, up to full extension) “No-reps” must be re-done.