CrossFit 1.11.17


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 (No Measure)

Start on either, complete both:

a) 3 min Row

b) :90 sec Pigeon stretch each leg


10 Squat jumps

10 Goodmornings

10 Pass throughs

10 Windmills

10 Banded face pulls

10 Rotator cuff external and internal rotation on each arm (

Grab a barbell and discuss Full Clean mechanics. Warm-up to starting weightlifting weight.

a) Start position

b) Power comes from the hips

c) Elbows high and outside

d) Quick pull under the bar


Clean (6×3, 1 set/2 min @70-80%, reset btwn each rep)

*Squat cleans. Beginners/Intermediate perform hang squat or hang power+front squat.


Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

5 Hang squat cleans (185/115#)

10 Burpee box jumps (24/20″)

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