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 min Row
Down and Back
1a) Lunge and twist
1b) Quad stretch (pull)
2a) High knees
2b) Butt kicks
3) Lateral squat walk
4a) 5 Inch worms, no push-ups
4b) Knee hug walk
5) Karaoke
6a) Burpee broad jump
6b) High skips
Then;
Leg swings, 10 each direction both legs
5 Russian baby-makers
3 Jefferson curls
10 Barbell RDL’s, slow and controlled
Weightlifting
Warm-up and begin around 65-70% and build across the 9 sets. All 5 singles should be challenging but NOT at the expense of maintaining a strong lumbar curve (no rounded backs, lift with the legs)