CrossFit 7.12.16


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


Warm-up (No Measure)

2 rounds:

300m Row, moderate pace

15 Push-ups

10 Dips or btwn box dips

10 Burpee to squat jumps

Shoulder band stretches:

:90 sec per arm of-

Front rack

Facing, lat stretch


and Box edge shoulder stretch

Lay over foam roller or lacrosse ball, rolling up and down inside the back side of your armpit. Rest on tight areas until they subside. Repeat on other side.


2k Row (Time)

Max Effort 2k Row
Rest 6 minutes

J.T. (Time)


Handstand Push-ups

Ring Dips

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
RANGE OF MOTION- Every rep must be full range, all 3 movements all 3 rounds. If you can’t reach the ROM standards please scale or ask your coach for a scaling option.

HSPU scale- 1 abmat, or Box edge/Pike HSPU

Ring dips- Stationary dips or between box dips

Push-ups- Knees or Box edge