CrossFit 4.18.16


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


Warm-up (No Measure)

3 min Row, 70-80% effort

3 rounds:

5 Russian baby

5 Barbell Good mornings

5 Barbell overhead squats

5 Barbell Front squats

2 min Spiderman per leg

2 min Couch stretch per leg

Lateral squat walk down and back

Practice bailing each lift type


Aim to increase in weight every set. Beginners compete 3 sets of 3 rather than 5 sets of 1 to focus strictly on technique with heavier loads.

Perform 1 set every 2 minutes throughout the 15 set sequence.

Overhead Squat (1-1-1-1-1)

Front Squat (1-1-1-1-1)

Back Squat (1-1-1-1-1)

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