CrossFit 9.6.16


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


Full body warm-up (No Measure)

25 Jumping jacks

5 Inch worms with 3 push-ups

25 High knees

5 Burpees

25 Butt kicks

5 Slow toe touches and holds

25 High kicks

10 PVC Pass through

10 PVC Press and reach back

10 PVC Overhead squat


Bench Press (7×3, 1 set every :90 sec AHAP at TEMPO)

Tempo Reps: 3 seconds from extension down to chest, 1 second pause at chest, and finish.


Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

21 Pull-ups


9 Burpees over the bar