CrossFit 9.1.17


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 (No Measure)

400m Run

3 Rounds:

8 Banded face pulls

8 *Controlled* Goblet squats

8 Ring rows

8 Close grip kipp swings

Down and Backs

1a) Quad pull+ Spiderman lunge

1b) High knees

2a) Butt kicks

2b) High kick march

3) Side shuffle

4a) Lunge and torso twist

4b) 5 Inch worms

Prepare for pull-ups; modify with ring rows or jumping pull-ups


Metcon (Time)

2 Rounds:

800m Run

40 Pull-ups

40 Wallballs (20/14#)

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