CrossFit 7.11.16


CrossFit Games is in 11 days! Look for a watch party announcement. We will be beginning a 6-weeks Gymnastics cycle the following week, MWF of our regular CrossFit classes working to develop pull-ups and dips, progressing to muscle-ups for the advanced athletes!

Please check your inbox for an Evite to our Social at Rodeo Goat on the 29th at 7pm, we hope to see you there!

CFPC – CrossFit

Weightlifting Day!!!


Warm-up (No Measure)

400m Jog

Lunge Walk 50′

Inch Work 25′

Burpee broad jump 25′

High Kicks 50′

Pivot Squats 50′

Couch stretch, 2 min right leg

10 Close grip kipp swings

Couch stretch, 2 min left leg

10 Close grip kipp swings

Burgener Warm-up (No Measure)


1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops


1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip


A: Snatch (7 x 1+1, 1 set every :90 sec)

B: Snatch Pull (3 x 3@100% Snatch max, 1 set every :90 sec)

C: Front Squat (5×3, 1 set every 2 min AHAP)