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

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

Gymnastics

3 by 3 Strict Pull-ups (3 min AMRAP x3 Strict Pull-ups)

Perform as many sets of 3 strict pull-ups as possible in 3 minutes. Record total reps completed (multiples of 3).
You must drop off the bar every 3 reps. Sets of 6, 9, 12, etc still only count for 3.

Metcon

Metcon (Time)

150/120 Push-ups, toes on 45# plate*

*Every break, complete a 100′ Farmers Carry (70/53#/hand) before attempting another set of push-ups. Continue until you have reached the designated amount. Chest must touch the floor on each rep and elbows reach full lockout. Focus on solid body and hips in line with shoulders and feet. A break is defined and bringing the knees to the ground, resting on the floor more than 1/2 a second or hands coming off the ground.

–>Scale push-ups with angle change. Place barbell across the rack at desired angle and perform full-range push-ups to the barbell each rep.