CrossFit 12.10.15


We will be having a movie watching party Friday the 11th! We are renting the “Froning Film” highlighting the Fittest Man in history, Rich Froning, and his training to-date. Please join us at 7:15pm and bring your favorite snacks and drinks!

CFPC – CrossFit


Warm-up (No Measure)

400m Run


1) High knees

2a) Pivot squats

2b) Knee hug

3) Butt kickers

4a) Lunge stretch- 3 sec hold

4b) 5 Inch worms- 3 pushups

5a) High kick march

5b) Spiderman- lunge and hold


Shoulder and hip mobility


Metcon (Time)

20 Lunge steps

30 Burpees to plate

20 Lunge steps

30 Slam ball over the shoulder

20 Lunge steps

60 Double unders/ 120 Singles

20 Lunge steps

30 Dumbbell snatch (15 per arm)

20 Lunge steps

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