CFPC – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 10 PVC Pass throughs 20 Pipe facing jump overs 10 Banded face pulls 50′ Bear crawl Discuss METCON Points of Performance for Push Press and Hang Power Cleans- Practice with PVC then empty barbell. Perform 5 & 5 Push press and HPC with presumed METCON weight...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 400m Jog 15 Burpees 10 Banded face pulls 10 Barbell RDLs 15 Ring rows 3 Jefferson curls Down and Backs High knees Lunge stretch High skips High kick march Metcon 500m Row (Time) Max Effort 500m Row6 rounds: 500m Row Rest 1:1 or work/rest with a partner Record...Read 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 Gymnastics Alternate movements until you have completed 5 sets in total. a) Weighted pull-ups, 3 reps AHAP -Scaling...Read 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 jumpsThen; Banded...Read More

CFPC – CrossFit Warm-up Metcon 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 Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsScaling pull-ups can...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 2 Rounds: 2 min Row 10 Reverse lunge steps 20 Jumping jacks 10 Barbell good mornings 20 Heavy Russian swings Discuss deadlift points of performance and practice with unloaded barbell: 1) Maintain lumbar curve 2) Hips and shoulders rise together 3) Weight biased to the heels 4) Shoulders...Read More

[youtube width=”425″ height=”345″]https://www.youtube.com/watch?v=qGjfGE_earQ[/youtube]Read More

CFPC – CrossFit Warm-up Down and Backs (No Measure) 200m Run or 250m Row 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 5) Side shuffle (stay low) 6) Karaoke Weightlifting Back Squat (3...Read More

CFPC – CrossFit Warm-up Today’s WOD will help us develop the skill of Touch and Go, in light of the 2017 Open just around the corner! Clean/Press Warm-up (No Measure) 3 rounds: 5 Press and back (Bar) 5 Push press (dip, pause, assess vertical torso…then drive up) 10 Close-grip kip swing 5 Cat/Cow with 3...Read More