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!
The next 3 weeks will be “Test” weeks. Monday, Tuesday, Wednesday and Fridays we will perform benchmark “test” workouts to be repeated in ~6 months to see our progress. They will also help us to reveal weaknesses in our complete picture of fitness. Do not be afraid to scale or modify these tests, but be thorough when you are recording your results so we can accurately evaluate change. Hold yourself to the standards of the movements demonstrated by your coach to get the best results!

CFPC – CrossFit

Warm-up

Everything Warm-up (No Measure)

3 rounds of 10 reps of:

Russian baby-makers (5 per round)

Overhead Squat with PVC

Sit-ups or GHD Sit-ups

Back-extensions or Supermans

Pull-ups or Ring rows

Hand Release Push-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Rounds:

3 min AMRAP-

10 HR Push-ups

15 Sit-ups

20 Double unders

Rest 1 minute

Pick up where you left off after the rest minute.

Score= Total rounds and reps completed in the entire 15 minutes.