CrossFit 5.5.17


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)

Discuss workout and Demo movements and present modifications for HSPU

2 rounds:

1:30 Row

10 Burpees

10 Barbell Shoulder press


1 min Banded shoulder stretch/arm

1 min Band Front rack stretch/arm

:30 sec Chest stretch/side

1 min Banded lunge stretch


5 Barbell Front squat

5 Barbell thrusters

5 Hang Power clean

5 Barbell hang squat cleans

Load weights, prepare movements, begin WOD.


Cinco de Mayo (Time)

5 Rounds, for time:

5 Thrusters (135/95#)

5 Box Jump (30/24″)

5 Deficit HSPU (4/2″)

5 Hang Squat Clean

5 Burpee over barbell
18 min CAP

Modify as needed! This is a very challenging WOD to “Rx”. Please be smart, challenge yourself in 1-2 areas but not all 5 movements.

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