GYMNASTICS 3 sets of max rep dips, 2 minutes rest between. Scaling options available, Coach will designate one for you. METCON 3 rounds for time: 50m(165′) Walking lunge 750m RunRead More
Announcements 4th of July is this Monday! We will only be holding one class- 9:30am! We will also be getting together at TCU to play Sand Volleyball from 12:30-2:30pm on the 4th, popsicles will also be provided. ANYONE is welcome! Bring family and friends to play and/or watch! Please RSVP with an email to Reid,...Read More
Announcements 4th of July is this Monday! We will only be holding one class- 9:30am! We will also be getting together at TCU to play Sand Volleyball from 12:30-2:30pm on the 4th, popsicles will also be provided. ANYONE is welcome! Bring family and friends to play and/or watch! Please RSVP with an email to Reid,...Read More
WEIGHTLIFTING 3 sets of 10 Back squat @60%, 1 set every 2 min METCON 8 min AMRAP 5 Front squat 7 Bar facing burpees 9 Deadlift Rest 5 min 6 min Double under practiceRead More
CFPC – CrossFit Warm-up Down and Backs 2.0 (No Measure) 400m Run DOWN and BACK 1a) Lunge stretch 1b) 5 Inch Worms- 3 push-ups 2) Burpee broad jump (down & back) 3a) Spiderman lunge 3b) Pivot Squats 4a) High kick + Toe touch 4b) High skips 5a) Bear crawl 5b) Crab walk Weightlifting Back Squat...Read More
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 40 heavy Russian Swings 20 Sit-ups Metcon Metcon (3 Rounds for reps) 3 min AMRAP 5 Clean and jerk (65% 1RM) 10 Pull-ups 15 Box jumps 2 min...Read More
METCON “Nancy” 5 Rounds for time: 400m Run 15 Overhead Squats (95/65#) CORE WORK 3 Rounds: 1 min Plank on hands, weighted if possible 10 Barbell goodmornings 15 V-ups 30 Russian twist (medball)Read More
