CrossFit 4.12.17


April Events:
DATE MOVED! We will announce new date:
“Supplement Stew”, nutrition talk with Dabney at CFPC following the Community WOD. $25 for the seminar, discussing what supplements are useful and what to avoid, price also includes 25% off any nutritional/Dietician services with Engage Your Wellness.

4/22- Gathering @ Wade’s Ranch. Check email for detail, all day event. Come and go as you please. Limited childcare available.

4/29- Community WOD @ The Trailhead. Join us at the Trailhead on the Trinity River for an outdoor Community workout *******9:00am START TIME*******

CFPC – CrossFit


Warm-up (No Measure)

Prior to class and first 3-5 min:

Foam Roll/lacrosse ball- Upper back, Lats, Scapular, Quads, Glutes, IT bands


Spiderman Lunge, :90 sec/leg

Couch stretch, :60 sec/side

Ankle stretch, :30 sec/side 2x

Wall therapy squat, 10 reps- slow and precise

2 rounds:

:30-45 sec Handstand hold or Barbell overhead

5 PVC Press and stretch back

12 Heavy Wallballs (focus on control)

10-12 GHD/15 Sit-ups

12 Back extension/7 Barbell RDLs

Group up:

Barbell shoulder press mechanics

Discuss and execute as a group

Barbell back squat mechanics

Discuss and execute as a group


A: Shoulder Press (Spend 10 min to find a heavy set of 5)

5 min Rest/transtion

B: Back Squat (Spend 15 min to find a heavy set of 5)

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