CrossFit 7.1.16


4th of July is this Monday!
We will only be holding one class- 9:30am!
We will also be getting together at TCU to play Sand Volleyball from 12:30-2:30pm on the 4th, popsicles will also be provided. ANYONE is welcome! Bring family and friends to play and/or watch! Please RSVP with an email to Reid, or tell a coach you’re planning to attend.

CFPC – CrossFit


Down and Backs (No Measure)

200m Run or 250m Row


1) High knees

2) Butt kickers

3a) Lunge stretch- 3 sec hold

3b) 5 Inch worms- 3 pushups

4a) High kick march

4b) Spiderman- lunge and hold

5) Side shuffle (stay low)

6) Karaoke


Ring Dips (3 sets, max reps, rest 2 min btwn sets)

Reps must be strict.


1) With blue or red band (must achieve at least 6 reps per set)

2) Stationary dips, banded if necessary, aiming for 8-15 reps per set

3) Box dips- standing between two boxes with assistance from feet, 8-15 reps per set


Metcon (Time)

4 rounds:

50m Weighted Walking lunge, DB or KB (Rx 45/35#, Rx+ 55/45#)

350m Farmer’s Carry

Previous PostNext Post