Warmup: DOWN and BACK 1) High knees 2) Butt kickers 3) High kicks 4) Karaoke Pigeon hold on box, 1 min per side Ankle stretch on box (forward, knee over toes) Barbell press and back x5 Barbell BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at...Read More

METCON TABATA Wallballs Single unders Burpees to plate Record total reps for each movement. Complete 8 rounds of :20/:10r before moving to next exercise.   Some cool down stretching from yesterday’s workout!Read More

Announcements Gymnastics Seminar Saturday, (10/31) 5 hours of skills and progressions to help you succeed with pull-ups, handstand push-ups, muscle-ups, pistols etc. Sign-up now before its too late! CFPC – CrossFit Warm-up (No Measure) DOWN and BACK 1) High knees 2) Butt kickers 3) High kicks 4) Karaoke Pigeon hold on box, 1 min per...Read More

Warm-up 2 rounds: 200m row 20 Jumping jacks 5 Pull-ups *or* 8 Ring rows 10 Push-ups 15 Squats     METCON 6 rounds: 200m Run 15 Weighted lunges (dumbells) 12 Box edge dips 9 Pull-upsRead More

Announcements Gymnastics Seminar Saturday, (10/31) 5 hours of skills and progressions to help you succeed with pull-ups, handstand push-ups, muscle-ups, pistols etc. Sign-up now before its too late! CFPC – CrossFit Warm-up (No Measure) Dumbbell waiters walk 100′ per arm Bear crawl 100′ 10 Wall therapy squats Spiderman lunge down, Inch worm back 300m Row...Read More

METCON 12 AMRAP, LADDER Format 9 KB Swings 9 Sit-ups 9 Burpees 12 KB swings 12 Sit-ups 12 Burpees 15 KB swings 15 Sit-ups 15 Burpees +3 each round, etcRead More

Announcements Gymnastics Seminar Saturday, (10/31) 5 hours of skills and progressions to help you succeed with pull-ups, handstand push-ups, muscle-ups, pistols etc. Sign-up now before its too late! CFPC – CrossFit Warm-up Lift/Squat/Jump (No Measure) A) High knees 2x B) Butt kicks 2x A) Spiderman Lunge B) Broad Jumps Leg swings (10 each direction) Accumulate...Read More

METCON For time: 500m Row 30 Box jumps 500m Row 30 Pull-ups 500m Row 30 Wallballs 500m RowRead More

Announcements Gymnastics Seminar Saturday, (10/31) 5 hours of skills and progressions to help you succeed with pull-ups, handstand push-ups, muscle-ups, pistols etc. Sign-up now before its too late! CFPC – CrossFit Warm-up Everything Warm-up (No Measure) 3 rounds of 10 reps of: Spiderman Lunge (20 sec/side, 1 time) Overhead Squat with PVC Sit-ups Back-extensions or...Read More

METCON 16 min AMRAP 10 Burpees 10 KB SDHP 10 Lunge steps 10 Kettlebell swings 30 Single undersRead More