CFPC – CrossFit Warm-up Warm-up (No Measure) 9 min “AMRAP” 250m Row 10 Push-ups 15 Kettlebell swings 20 air squats 25 Double unders Metcon 15 min EMOM: a) 6 Shoulder press each arm b) 6 Single arm RDL w/ Heavy KB/ arm c) 6 Single arm DB Row each arm A1: Single Arm Dumbell Press...Read More

METCON LeanFit “Leap Year” 2 Rounds: 28 Sit-ups 28 Air squats 28 Push-ups 29 Box jump oversRead More

CFPC – CrossFit Warm-up (No Measure) 1a) Lunge and side reach 1b) Spiderman lunge 2a) 5 Inch worms w/ 3 Push-ups 2b) High kick + single leg Toe touch 3) Pivot Squats 4) Lateral Jumps 5a) High skips 5b) Butt kicks ___________________ With a barbell, perform (PVC for beginners); 2 rounds: 5 Deadlift w/ Pause...Read More

METCON 15 min AMRAP 10 Wallballs 10 Sit-ups 10 Kettlebell swings 20 Wallballs 20 Sit-ups 20 Kettlebell swings 30 Wallballs 30 Sit-ups 30 Kettlebell swings 40 Wallballs 40 Sit-ups 40 Kettlebell swings 50 Wallballs 50 Sit-ups 50 Kettlebell swings etcRead More

Announcements Don’t miss out on our most exciting event of the year: Friday Night Lights! Sign-up at: games.crossfit.com and join team CrossFit Panther City for a chance to win a $100 Rogue or Luke’s Locker gift card! CFPC – CrossFit Warm-up 10 PVC Pass throughs+ toe touch 10 PVC Overhead squats 5 PVC Press and...Read More

Announcements Don’t miss out on our most exciting event of the year: Friday Night Lights! Sign-up at: games.crossfit.com and join team CrossFit Panther City for a chance to win a $100 Rogue or Luke’s Locker gift card! CFPC – TRX/Yoga Metcon (AMRAP – Rounds and Reps) 1min Jump Rope 1min TRX Squat + Squat Jumps...Read More

Announcements Don’t miss out on our most exciting event of the year: Friday Night Lights! Sign-up at: games.crossfit.com and join team CrossFit Panther City for a chance to win a $100 Rogue or Luke’s Locker gift card! CFPC – CrossFit Warm-up (No Measure) “Jerry” Warm-up: DOWN and BACKS Spiderman lunge High kicks High knees Butt...Read More

METCON 3 rounds, for total reps: 1 min Row (calories) 1 min Sit-ups 1 min Push-ups 1 min Air squats Rest 1 minRead More

Announcements Don’t miss out on our most exciting event of the year: Friday Night Lights! Sign-up at: games.crossfit.com and join team CrossFit Panther City for a chance to win a $100 Rogue or Luke’s Locker gift card! CFPC – CrossFit Warm-up (No Measure) 10 Burpees 50′ Spiderman lunge 5 Inch-worms with 3 push-ups Then; 2...Read More

METCON 16 min AMRAP 10 Burpee Box jumps 20 Ring rows 30 Kettlebell swings 40 Lunge steps w/ Plate overheadRead More