Announcements

If you pre-ordered a long sleeve shirt or jacket, please pick them up from a coach prior to Feb. 17th!

Blue Zones project will be joining us this Saturday, the 11th, immediately following the Community workout for a cooking demonstration and official induction of CrossFit Panther City into the Blue Zones initiative. In order to align ourselves with this project to promote healthy lifestyles in Fort Worth, we need pledges from YOU to embrace the Blue Zones lifestyle. Look for more details in an email from CFPC Staff and RSVP to the event via Facebook. Thank you!

CFPC – CrossFit

Warm-up

Clean/Press Warm-up (No Measure)

3 rounds:

5 Press and back (Bar)

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

10 Close-grip kip swing

5 Cat/Cow with 3 sec hold

2 Jefferson curls w/ barbell

15 sec Superman hold

15 sec Hollow hold

2 Wall walks

Weightlifting

Halting Clean Deadlift (1+1+1 every 2 min for 10 min @90%+ of Clean)

Deadlift executed with clean grip, pause above knee

Metcon

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.