Announcements

1st CFPC Athlete Course begins June 5th! Not your average Strength and Conditioning program, we will be working with Junior high and High school athletes for 8 weeks to prepare for the ’17-’18 season. Classes will be held MTTh from 2:30-4:00pm. Schedule is flexible, reduced session plans available. Contact [email protected] for details!

CFPC – CrossFit

Warm-up

Down and Backs 3.0 (No Measure)

1a) Lunge stretch

1b) 5 inch-worms, 3 push-ups

2a) High knees

2b) Butt kicks

3a) High kick+toe touch

3b) High skips

4a) Pivot squats

4b) HS walk 25’+ or Bear crawl 50′

5) Lateral jumps, each side

6a) Spiderman lunge

6b) Burpee broad jumps
10 Leg swings each direction

Warm-up deadlift

3 rounds:

5 Cat/Cows

5 Barbell RDLs

1 Jefferson curl

Metcon

A: Metcon (AMRAP – Rounds and Reps)

28-21-14

Box jump over (24/20″)

Deadlift (185/125#)

Rest, recover, prepare for METCON “B”

B: Metcon (Time)

400m Farmer’s carry

Rx = 70/44#

Rx+= 88/53#