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

Warm-up (No Measure)

3 Rounds:

10 PVC pass throughs

50′ Bear crawl

10 slow Push-ups

5 Kipping pull-ups

10 Banded face-pulls

:30-45 sec handstand hold (or DB hold)

10 Band pull-aparts

Metcon

Discuss handstand push-ups; positioning as well as kipping cues and scale options. Discuss kip for the pull-up and hip drive before the pull.

Metcon (Time)

3 Rounds:

21 Pull-ups

18 Slam balls (40/20#)

15 Handstand push-ups

Scaled option:

3 Rounds:

21 Jumping pull-ups

18 Slam balls (30/15#)

15 Pike or box edge HSPU

Rx+ Alternative:

3 Rounds:

21 C2B

18 Slam balls (50/30#)

15 Strict Handstand push-ups

Scaled option can be modified to fit the individuals needs. On each rep of the Slam balls drive the ball down and into the floor, developing both the lats and the legs as we execute the movement with explosive power.