CrossFit 3.17.17
CFPC – CrossFit Warm-up Warm-up (No Measure) 17.4 isssss….. 16.4! For those of us who completed this Open event last year, we know what... Read More
CrossFit 3.16.17
CFPC – CrossFit Warm-up Clean/Press Warm-up (No Measure) 3 rounds: 5 Press and back (Bar) 5 Push press (dip, pause, assess vertical torso…then drive... Read More
CrossFit 3.14.17
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)... Read More
LeanFit 3.13.17
METCON 18 min AMRAP: 15 Calorie Row 30 min Double unders 15 Dumbbell Bench press (35/20#)
CrossFit 3.13.17
CFPC – CrossFit Warm-up Warm-up (No Measure) 400m Jog Down and Backs 1a) Lunge stretch 1b) Inch worm (5x w/ 3 Push-ups, keep legs shoulder... Read More
CrossFit 3.10.17
CFPC – CrossFit Warm-up Warm-up (No Measure) 3 min Row ~70% effort :45 sec Pec/chest stretch on the floor each arm :45 sec thread the... Read More
LeanFit 3.9.17
METCON 4 rounds: 1k Assault bike 20 Box jumps (24/20″) 30 Mountain climbers 40 Double unders/80 Singles Rest 3 minutes Record time for each round
CrossFit 3.9.17
CFPC – CrossFit Warm-up Options: 1) Today’s WOD 2) ROMWOD Everything Warm-up (No Measure) 3 rounds of 10 reps of: Russian baby-makers (5 per round)... Read More
LeanFit 3.8.17
METCON For time: 800m Run 70 Lunge steps 60 Sit-ups 50 Push-ups 400m Run 30 Deadlift (95/65#) 20 Hang power clean 10 Push press 25... Read More
CrossFit 3.8.17
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)... Read More