CrossFit 9.14.16


In-house competition coming on September 24th! Available to members; current, former and/or potential! The competition will be partner oriented, providing 3 events to each team, as well as additional “tests” for bonus points. All 3 events will be manageable for any skill level, while still providing a challenge to the more seasoned veterans. Sign-up now! Early registration is $40/team, available until 9/17, at which time registration will increase to $50. Contact [email protected] with questions or sign-up info.

CFPC – CrossFit



Warm-up (No Measure)

3 rounds NFT:

15 Russian swings

10 Push-ups

5 Challenging ring rows


Banded lat stretch, :90 sec/arm

Archer band stretch, :60 sec per arm

10 Banded face pulls, smooth

10 Band pull aparts, slow

and controlled

Demo and discuss DB hang clean P.O.P.

Metcon (Time)


DB Hang squat clean

Ring dips


16 min CAP

Ring dips scale to ring push-ups, stationary dips (jump up, negative down), or box edge push-ups

Pull-ups scale with strict banded (full ROM!) or ring rows

Core Work

Metcon (No Measure)

Perform 3-5 Rounds, not for time:

25 Sit-ups

30 Mountain climbers

50 Flutter kicks

10 Good mornings

1:00 min Side plank

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