Announcements

This Saturday we will be hosting the RXGymnastics seminar from 9am to 3pm at CFPC. Therefore, there will be no structured Community class WOD at 9:30am. Members are welcome to come and perform their own workout/lifting in the courtyard area at any time between 9am and 12pm, but the indoor gym space will be reserved for the seminar.

Donation boxes are out! Please bring any winter clothes, new toys, and/or journals to one of our 3 causes this season and bless those who would otherwise be without this Christmas season. Thank you!

CFPC – CrossFit

Warm-up

Down and Backs 2.0 (No Measure)

400m Run

DOWN and BACK

1a) Lunge stretch

1b) 5 Inch Worms- 3 push-ups

2) Burpee broad jump (down & back)

3a) Spiderman lunge

3b) Pivot Squats

4a) High kick + Toe touch

4b) High skips

5a) Bear crawl

5b) Crab walk

Weightlifting

1 set every :90 sec for 15 min of:

1 Power Clean+

1 Hang Squat Clean from above the knee

Work up in weight so long as form allows

Power Clean

Hang Clean

Metcon

Metcon (Time)

5 rounds:

200m Run

12 Deadlift (275/185#)

Scale deadlift; no heavier than 65% of 1RM