CrossFit 9.16.16


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)

5 Rounds NFT:

5 PVC Pass throughs

10 Kipp swings

15 Heavy russian swings

:30-45 sec HS hold


Clean and Jerk (Spend 15 min to build to a heavy single)


Metcon (Time)

3 Rounds:

50 Air squats

20 Toes to bar

10 Single arm DB Snatch/arm

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