CrossFit 6.1.17


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 (No Measure)

10 min mobility:

-Foam roll

-Mobilize shoulders, chest or hips with balls

-Band stretches

-Stretch chest and wrists for thrusters

-Yoga poses (Childs pose, spiderman lunge, half split stretch)

3 rounds:

8 Burpees

10 Thrusters (barbell)

12 Russian swings

Drilling Dips

Key factors:

1) Shoulder strength

2) Stability of midline and shoulders

3) Full R.O.M.

Modification options: Bar dips, Jumping ring dips, Banded dips, Push-ups

Attempt your desired modification and set-up necessary equipment


Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

20 Thrusters (75/55#)

15 Kettlebell swings (53/35#)

10 Ring dips