Announcements

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

Everything Warm-up (No Measure)

3 rounds of 10 reps of:

Spiderman Lunge (20 sec/side, 1 time)

Overhead Squat with PVC

Sit-ups

Back-extensions or Supermans

Pull-ups or Ring rows

Hand Release Push-ups

Weightlifting

Every :45 sec for 9 min complete:

1 Hang Squat clean

Then;

Load on 100% 1RM Clean and perform:

4 x 3 Clean Pulls, 1 set every 2 min

Clean

Clean Pull

Metcon

Metcon (AMRAP – Reps)

10 min AMRAP

20 Wallballs

25 Sit-ups