Announcements

This weeks schedule: No classes held on Thursday (Thanksgiving Day), no Fundamentals on Friday at 10:30am. All other day/times will remain unchanged. Enjoy the holiday! Easy on the pie ; )

CFPC – CrossFit

Warm-up

Clean/Press Warm-up (No Measure)

3 rounds:

5 PVC Pass through+ toe touch

5 Push press (dip, pause, assess vertical torso…then drive up)

2 Jefferson curls w/ barbell

5 Cat/Cow with 3 sec hold

15 sec Superman hold

15 sec Hollow hold

10 Close-grip kip swing

2 Wall walks

Weightlifting

Clean and Jerk (4 sets of 5, TnG, 1 set every 2 min)

Choose a weight you can comfortably touch and go with no fear of failure. Practice precision and conserving energy with fluid movement. Jump before you pull! Use your legs for the jerk!

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
No heavier than 60% 1RM