Announcements

On 9/16 we will be holding our Community Workout at The Trailhead at 11:00am. Bring your kids! We will also be hosting a CrossFit Kids class as well, also at 11:00am. Everyone is invited! Come show the community what CFPC is all about and enjoy a change of scenery!

CFPC – CrossFit

Warm-up

Warm-up (No Measure)

Discuss WOD

3 Rounds:

:90 sec Row

10 PVC OH squats

Barbell:

[5 Power clean]

[5 Push press]

[5 Front squat]

10 Kipping pull-ups or ring rows

10 V-ups

____________________

:90 sec couch stretch/leg

:90 sec banded front rack stretch

:90 sec Squat hold

Spend 8 min warming up most challenging movements for you personally.

Metcon

9/11 Tribute 2016 (AMRAP – Rounds and Reps)

20 min AMRAP:

11 Burpees

11 Overhead Squats (135/95#)

11 Power clean

11 Push press

11 Front squats

11 Box jumps (30/24″)

11 Chest to bar

11 Toes to bar

11 Wall balls (30/20#)

9 movements, 11 reps a piece.

20 min AMRAP: percentage of americans who knew someone hurt or killed in the attacks, 20%.

You should aim to perform movements “unbroken”- scale accordingly.

Chest to bar- Jumping chest to bar pull-ups

Toes to bar- Knee raises with lat pull down and full extension between reps