CrossFit 9.19.16


Our Partner Competition is coming up this Saturday, from 9am-2pm. There will be no Community WOD. Please come cheer and support the CFPC community, come and go as you please, bring lunch etc! There will be lunch provided to competitors around 12:45pm, spectators can also bring $10 to join in on Chipotle catering. Ask a coach or email Reid with any questions at: [email protected]

CFPC – CrossFit


Warm-up (No Measure)

3 Rounds, NFT:

15 Calorie Row

7 PVC Pass through+toe touches

12 Push-ups

15 Sit-ups

5 Barbell Shoulder press

5 Barbell Push press


Push Press (2-2-2-2-2-2-2)

Perform 1 set every 2 min.

Work from 75-85%+ 1RM


Metcon (2 Rounds for reps)

3 Rounds for calories:

:50 sec Row

:50 sec rest

Immediately into:

3 Rounds for reps

:50 sec Max reps Push press

:50 sec Rest

Push press Rx= 95/65#

Rx+= 115/75#

Record total calories and total reps of push press