CrossFit 4.15.16


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


Down and Backs (No Measure)

200m Run or 250m Row


1) High knees

2) Butt kickers

3a) Lunge stretch- 3 sec hold

3b) 5 Inch worms- 3 pushups

4a) High kick march

4b) Spiderman- lunge and hold

5) Side shuffle (stay low)

6) Karaoke
“Reach back” squat drill. Begin one step from the wall and “reach back” to touch your hips to the wall as you begin your squat. Perform to as far from wall as possible.


Back Squat (5 sets of 5, AHAP)

Rest 2 minutes between sets


Metcon (Time)

20 Toes to bar

40 Wallballs

60 Kettlebell swings

40 Wallballs

20 Toes to bar

Rx must complete EVERY rep as prescribed. I.e.- both feet to bar every rep and Full squat+approproate height on wallball throws.

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