CFPC – CrossFit Warm-up (No Measure) “Thunderstruck” Burpees “Bring Sally Up” Air squats Band Mobility: Hips, Ankles, and Shoulders Warm-up Hang power clean and discuss technique Metcon Metcon (AMRAP – Reps) 10 min AMRAP 30 Hang Power Clean @50% 60 Box jump overs AMRAP Wallballs Score=Wallball reps Must be FULL depth squats and touch wall...Read More

METCON 20 min AMRAP 30 Calorie Row 30 Box jumps overs 30 V-ups 30 Incline push-ups (hands on box) 30 Kettlebell swings 30 Walking lunge steps 30 Mountain climbersRead More

CFPC – CrossFit MOBILIZE prior to class if possible! Warm-up Warm-up (No Measure) 10 min, or 3 rounds: :30 Sec squat hold PERFECT 10 Overhead Squat with PVC 15 Heavy Russian swings 10 Cat/Cow 10 Pull-ups or Ring rows 10 Barbell shoulder press Metcon 45 min running clock, 15 min per exercise: Warm-up movement then...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) DOWN and BACK 1) High knees 2) Butt kickers 3a) Lunge stretch- 3 sec hold 3b) 5 Inch worms- 3 pushups 4a) High kick march 4b) Spiderman- lunge and hold 5a) Bear crawl 5b) Crab walk Metcon Metcon (AMRAP – Reps) 20 min AMRAP 120 Lunge steps 100...Read More

METCON 3 Rounds for time: 1000m Row 42 Kettlebell swings 21 (Jumping) Pull-upsRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 minute Row; 70% effort 5 Inch-worms, 3 push-ups Spiderman Lunge down, High kicks back Bear crawl down, Crab walk back Banded shoulder stretches- Facing toward and away from rig Weightlifting Dumbbell Shoulder Press One dumbbell in each hand, perform strict shoulder press (score combined weight) Bent Over...Read More

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 Supermans Pull-ups or Ring rows Hand Release Push-ups Metcon Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squatsRead More

METCON 15 min AMRAP 3 Burpees to 6″ target 3 Wallballs 3 Ring rows 6 Burpees to 6″ target 6 Wallballs 6 RIng rows 9 Burpees to 6″ target 9 Wallballs 9 Ring rows etc All 3 movements increasing by 3 reps per roundRead More

CFPC – CrossFit Warm-up (No Measure) Down and Back Spiderman Lunge 5 Inch-worms (3 Push-ups) High skips Lunge Stretch ___________________ 3 rounds: 15 Heavy Russian Swings 12 Ring Rows 9 Barbell Curls 6 Burpees w/ explosive jump Metcon Metcon (Calories) 24 min EMOM a) 8 Bench Press b) :30 sec Row (calories) c) 10 Dumbbell...Read More

METCON 6 min AMRAP 12 KB swings 9 Box jump overs 6 Push Press Rest 3 min 6 min AMRAP 10 Deadlift 6 Burpees over bar Rest 3 min 6 min AMRAP Calorie RowRead More