Announcements

Next week (Oct. 31st) we will begin 2 consecutive 6-weeks cycles. The first will be comprised of Olympic lifting technique and development + Raw strength building (think slower but powerful movements). The second cycle will consist of working to build up 1RM in the Olympic lifts (Snatch and Clean and Jerk) and drill/prepare us for the movements commonly found in the CrossFit Open that present challenges to participants (handstand push-ups, double unders, muscle ups etc.)

Reminder: The CrossFit Liftoff begins on Nov. 3rd (next Thursday!) Sign-up now on games.crossfit.com! We will perform 1RM Snatch and Clean and Jerk for the WOD next Friday and the METCON the following Monday.

CFPC – CrossFit

Warm-up

Metcon

Down and Backs (No Measure)

200m Run or 250m Row

DOWN and BACK

1) High knees

2) Butt kickers

3a) Lunge stretch- 3 sec hold

3b) 5 Inch worms- 3 pushups

4a) High kick march

4b) Spiderman- lunge and hold

5) Side shuffle (stay low)

6) Karaoke
2 Sets of:

10 Banded face pulls

5 Barbell Thrusters

10 Band Pull-aparts

5 Squat jumps

Spend 10 min to mobilize any pesky areas- Chest stretch, box edge shoulder stretch, PVC pass throughs, couch, pigeon etc.

“Artie” (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:

5 pull-ups

10 push-ups

15 squats

5 pull-ups

10 thrusters (95/65#)

Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts.