Announcements

We will be having Community Workout this Saturday, however, we wish to invite everyone who is able to join us for the JDRF Walk For a Cure at the Panther Island Pavilion
Gymnastics Seminar this Saturday, (10/31) 5 hours of skills and progressions to help you succeed with pull-ups, handstand push-ups, muscle-ups, pistols etc. Sign-up now before its too late!

CFPC – CrossFit

Warm-up

(No Measure)

3 Rounds:

10 Plate Front squats (held forward)

10 Overhead plate lunge steps

(locked out elbows)

10 Ring rows

10 Squat Jumps

Weightlifting

1 set of 2 every :90 sec for 9 minutes:

Pause Front squats (5 sec hold in squat each rep)

As heavy as possible WITH pause and good form.

Paused Front Squat (2-2-2-2-2-2)

Metcon

Discuss and Practice rope climb scales and techniques.

Metcon (Time)

3 Rounds:

400m Run

12 Front Squats (60% of heaviest set today)

3 Rope climbs (15′)

*Bar taken from the ground
Rope climbs may be scaled with rope pull-to-stands (x2), or with 15 Ring rows, as deep an angle as possible