Announcements
CrossFit Games is this weekend! We will host a watch party at CFPC on Sunday the 24th at 5:30pm. You are welcome to bring your own snacks/drinks to share.
We will be beginning a 6-weeks Gymnastics cycle next 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 400m run
Down and Backs 2.0 (No Measure)
400m Run
DOWN and BACK
1a) Lunge stretch
1b) 5 Inch Worms- 3 push-ups
2) Burpee broad jump (down & back)
3a) Spiderman lunge
3b) Pivot Squats
4a) High kick + Toe touch
4b) High skips
5a) Bear crawl
5b) Crab walk
Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Weightlifting
16 min to find a 1RM Snatch followed by 16 min to find a 1RM Clean and Jerk