CrossFit 5.23.17


This Saturday, Community workout will be at The Trailhead at 9:00am! We will not be at CFPC. No Open gym this Saturday.
Monday, Memorial Day, we will have 2 classes ONLY. 9:00am and 10:30am. Friends are welcome to join us but will need to pay the drop-in fee to participate in “Murph”.

CFPC – CrossFit


Warm-up (No Measure)

3 rounds:

1 min Row

10 Push-ups

10 Barbell shoulder press


10 Cat/Cows

3 Jefferson curls

12 Bird dogs w/ pause

20 Hollow rocks

20 Back extensions/Barbell good mornings


Spend 15 min working to develop strict handstand push-ups.

Maintain a tight, straight body (squeeze the butt and core) and press through the palms.

May use 1 abmat, or 1 abmat + 25# plate but no further, we do not want to reduce range of motion by too much

Progression options:

1) Kick up to handstand and control down (negatives)

2) Perform strict HSPU with band harness

3a) Perform 6 x 3 DB Strict shoulder press

3b) Practice handstand holds against the wall, ~:30 sec/ set, rest 1 min

Strict Handstand Push-ups (If able, record largest set achieved)

Handstand push-ups against a wall with no kipping assistance


Metcon (5 Rounds for time)

Every 4 minutes for 20 minutes (5 rounds) perform a 400m Run

Record time to complete each run

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