CrossFit 9.15.16


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:

10 Calorie row

10 Cat/Cows

30 Doubles/50 singles


Box edge shoulder stretch :60 sec

Box edge Pigeon 90s/side

Couch stretch 90s/side


Grab a bar, time starts now-

Front Squat (Spend 10 min to find a heavy double for today)


Ghost (3 Rounds for reps)

6 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

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