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

Down and Backs 3.0 (No Measure)

1a) Lunge stretch

1b) 5 inch-worms, 3 push-ups

2a) High knees

2b) Butt kicks

3a) High kick+toe touch

3b) High skips

4a) Pivot squats

4b) HS walk 25’+ or Bear crawl 50′

5) Lateral jumps, each side

6a) Spiderman lunge

6b) Burpee broad jumps

Weightlifting

Back Squat (Spend 15 min to find a heavy set of 3)

Metcon

Metcon (Time)

60/48 Calorie Row

50 DB Lunge steps (35/20#)

400m Run

30 Power Snatch (95/65#)