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

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
Perform the following:

a) :90 sec couch stretch/side

b) :90 sec pigeon stretch/leg

c) 3 Jefferson curls

d) 3 Wall walks

Metcon

CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)

15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″