CrossFit 4.13.16


Our 6-week Weightlifting course will begin on Tuesday, April 19th. Please discuss with a coach class times and membership options during that time if you’re interested! Sign-up now! $120 for all 6 weeks.

CFPC – CrossFit


Everything Warm-up (No Measure)

3 rounds of 10 reps of:

Spiderman Lunge (20 sec/side, 1 time)

Overhead Squat with PVC


Back-extensions or Supermans

Pull-ups or Ring rows

Hand Release Push-ups


Metcon (AMRAP – Rounds)

36 min EMOM

a) 4 Bench Press

b) 6 Pull-ups/10 Jumping PU

c) 30-50 Double unders

d) 3 Bar facing burpees+8 Front squats

If barbells are limited, share with a partner and start on different movements.

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