CFPC – CrossFit Warm-up Warm-up (No Measure) Prior to class: Foam roll and individual mobility Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving...Read More

METCON For time: 50 Calorie Row 250′ Bear crawl 40 Burpees 200′ Broad jump, 10 Jumping jacks every 5 jumps 30 Dumbbell Hang power clean 150 Flutter kicksRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) 400m run 10 PVC pass throughs+toe touch 10 Windmills 15 Banded face pulls 10 Scapular Pull-ups :30-45 sec Handstand hold 30 Lunge steps 15 Ring rows Gymnastics Perform a set of max strict pull-ups, Rest 2 min, complete 3 sets in total and record the largest set. Scaling...Read More

METCON 15 min EMOM a) 10 Shoulder press b) 20 Medball squats (20/14#) c) 30 Double unders/50 singlesRead More

CFPC – CrossFit Warm-up Down and Backs 3.0 (No Measure) 1a) Lunge stretch 1b) 5 inch-worms, 3 push-ups 2a) High knees 2b) Butt kicks 3a) High kick+toe touch 3b) High skips 4a) Pivot squats 4b) HS walk 25’+ or Bear crawl 50′ 5) Lateral jumps, each side 6a) Spiderman lunge 6b) Burpee broad jumpsDiscuss/practice K2E...Read More

METCON 5 rounds: 400m Run 15 Push-ups 15 Deadlift (135/95#) 15 Box jumps (20″)Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 rounds: 1 min Row 10 Good mornings 10 Squat jumps Then; 1 min ankle mobility/leg 1:30 Goblet squat hold Weightlifting Back Squat (4 sets of 8 @65-75% 1RM) Metcon Metcon (Time) 4 rounds: 400m Run 12 Deadlift (135/95#) 9 Hang power clean 6 Shoulder to overheadRead More

METCON 20 min AMRAP 30 Wallballs 30 Lunge steps 30 Kettlebell swings (53/35#) 30 Sit-upsRead More

CFPC – CrossFit Warm-up Everything Warm-up (No Measure) 3 rounds of 10 reps of: Russian baby-makers (5 per round) Overhead Squat with PVC Sit-ups or GHD Sit-ups Back-extensions or Supermans Pull-ups or Ring rows Hand Release Push-ups Metcon Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 30 Wallballs (20/14#) 30 DB Weighted lunge steps...Read More

METCON 5 Rounds for time: 20 Medball step-ups 30 Medball Russian twist 40 Mountain climbers 50 SinglesRead More