Announcements

RxGymnastics is coming to CFPC once again! Sign-up now for this exclusive event on December 10th from 9am-3pm (1hr lunch break). Advanced gymnastics coaches will lead you through drills and instruction on the many movements involved in CrossFit workouts and competition- get that first muscle-up, toe to bar, handstand push-up or pull-up just in time for the open!

Space is limited to 20 attendees, registration is $120 until November 25th before it increases to $135. Sign-up today!

CFPC – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds, for quality:

10 Air squats

10 Box step ups

15 Heavy russian swings

5 Russian babymakers

10 Banded Face-pulls

10 Barbell Push press

10 Calorie row, as quickly as possible

Spend 5-10 min preparing equipment and hitting some practice reps.

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Women’s Rx= 14# ball, 9′ target

55# barbell movements,

20″ box