CrossFit 5.3.17


ROMWOD will now be held in place of Yoga on Saturday mornings prior to Community WOD. Start time is 8:45am sharp. We will be finished by 9:15am to allow for enough time before the workout. This class is free of charge to members, $8 for drop-ins. Join us this week for our first class!

CFPC – CrossFit


Warm-up (No Measure)

400m Jog


Down and Back

1a) Lunge stretch

1b) 5 Inch-worms, 1 push-up, wide stance

2a) High kicks

2b) Spiderman lunge

2 rounds:

5 Perfect PVC split jerks, pause in dip and receiving position of each rep

10 reverse lunge steps with KB in goblet hold

10 Hollow hold (2 sec, relax)

5 Barbell shoulder press

Discuss Split jerk Points of Performance. Key points: 1) Vertical dip, 2) Both feet move, 3) Bending back knee in landing


Split Jerk (2-2-2-2-2-2-2, Every 2 min for 14 min)


Metcon (Time)


Wallballs (20/14#)

Russian KB Swing (70/44#)

Hollow rocks

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