Announcements

Monday (Labor Day) Schedule:
2 Class times: 8:30am and 9:30am
*Member’s classes

All other classes will be cancelled for the holiday! =)
Stay safe and enjoy the weekend!

CFPC – CrossFit

Warm-up

Down and Backs 3.0 (No Measure)

1a) Lunge stretch

1b) 5 inch-worms, 3 push-ups

2a) High knees

2b) Butt kicks

3a) High kick+toe touch

3b) High skips

4a) Pivot squats

4b) HS walk 25’+ or Bear crawl 50′

5) Lateral jumps, each side

6a) Spiderman lunge

6b) Burpee broad jumps

Weightlifting

Back Squat (3 sets of 8 @70%, 1 set every 3 min)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

200m Run

16 Burpee over bar

12 Front squat (155/105#)

*Taken from the floor