CrossFit 4.14.17


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)

400m jog



:30 sec Childs pose + :30 sec w/ shoulder variation

:60 sec Spiderman lunge/leg

:30 sec Half split hamstring stretch/leg

:60 sec Couch stretch/leg


3 rounds-

10 Close grip kipp swings

5 Cat/Cows

5 Russian baby makers

20 Double unders/singles

1 SLOW Jefferson Curl

6 Step-ups w/ barbell on back


Please be careful with the barbell carry- carefully through the gate and give other a wide berth when passing other athletes and pedestrians/cars

Good Friday WOD (Time)

100 Double unders

800m Barbell carry (95/65#)

100 Burpees

“But He was pierced because of our transgressions, crushed because of our iniquities; punishment for our peace was on Him, and we are healed by His wounds.” -Isaiah 53:5

Courtesy of Faith RX’d:

The workout was designed to help remind athletes of the pain and suffering Jesus experienced that day when He laid down His life in an act of sacrificial love for the human race.

The double unders remind us of the lashings he received for us. The barbell carry is symbolic of him carrying the cross and taking the weight of our sin upon himself. The burpees signify him conquering death by rising again.

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