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

Warm-up (No Measure)

4 min Row

70->80% effort

Down and backs

1a) Lunge stretch

1b) Bear crawl

2) High skips

3) High kicks

4a) Crab walk

4b) Burpee broad jumps

3 min Goblet squat

:90 sec Couch stretch/leg

:60 sec ankle stretch on rig/leg

:90 sec Front rack band stretch

PVC front rack stretch

Weightlifting

Back Squat (7 sets of 3, 1 set every 3 min)

80-90% 1RM

Push Press (5 reps every 2 min for 10 min)

75-85% 1RM