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

Everything Warm-up (No Measure)

3 rounds of 10 reps of:

Russian baby-makers (5 per round)

Overhead Squat with PVC

Sit-ups or GHD Sit-ups

Back-extensions or Supermans

Pull-ups or Ring rows

Hand Release Push-ups

Metcon

Metcon (3 Rounds for reps)

5 rounds for reps:

1 min max Calorie Row

1 min max Double unders

1 min max Slamballs (50/40#)

Rest 1 min

Record 3 scores (rounds), 1) Total calories, 2) Total Double unders (singles, divide by 2), 3) Total Slamballs