CrossFit 5.24.17


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)

Down and Backs

1a) Lunge and twist

1b) 5 inch worms

2a) High knees

2b) High kicks

3a) Pivot squats

3b) Spiderman lunge

3 sets:

5 Barbell RDLs

10 Goblet squat

15 Heavy russian swings

Discuss and practice today’s complex.

Perform the complex 3x w/ PVC and 3x w/ empty barbell


1 set every 2 min for 16 min (8 sets) perform:

1 Power Clean+

2 Front squats

Work up in weight across the 8 sets.

1a: Power Clean

1b: Front Squat


Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

10 Clusters (115/75#)

30 Double unders

Cluster= Squat clean thruster

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