CrossFit 10.20.16


This Saturday we will be holding Community WOD in the Park! We will host everyone at Overton Park near Tanglewood neighborhoods. Yoga will run as scheduled, at 8am in the park and we will host a CrossFit Community Workout AND CrossFit Kids, both at 9:30am. Please meet in front of Tanglewood Elementary School at 9:15am and we will begin the warm-up promptly. All members and guests welcome, any members who bring a guest will receive a $5 Starbucks gift card. Bring cash if you’d like any Fitaid/Bottled Water/Rx bars. FYI- there are no restrooms available at the park.

CFPC – CrossFit


Warm-up (No Measure)

2 Rounds:

250m Row

12 Lunge steps

:30 sec hollow hold hanging from the bar

10 Banded face pulls*

10 Band pull-aparts*

5-10 Pull-ups or ring rows

*Slow and controlled with constant band tension is focus here


Every :90 seconds perform a set:

0:00-1:30: 3 Weighted pull-ups (or scaled equivalent)

1:30-3:00: 5 Bent over Row

3:00-4:30: 3 Weighted pull-ups (or scaled equivalent)

4:30-6:00: 5 Bent over Row

etc, for 15 min

A1: Weighted Pull-ups (3-3-3-3-3)

A2: Bent Over Row (5-5-5-5-5)


Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

14 Front rack walking lunge steps (155/95#)

21 Deadlift

28 Sit-ups

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