Announcements
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
()
Weightlifting
Shoulder Press (6-5-4-ME)
1 set every 2 minutes:
6 reps @70%+
5 reps @75%+
4 reps @~80%
Max reps at 70%
Metcon
Metcon (AMRAP – Rounds and Reps)
16 min AMRAP:
10 Dumbbell hang Clean and Jerks
10 Burpee box jump overs
200m Run