WOD

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 rounds: :45 sec Row 12 Heavy Russian swings 5 Barbell RDLs :30 sec Handstand hold 10 Squat... Read More

CFPC – CrossFit Warm-up Clean/Press Warm-up (No Measure) 3 rounds: 5 PVC Pass through+ toe touch 5 Push press (dip, pause, assess vertical torso…then drive... Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 2 rounds: 10 Ring rows 10 Kipp swing 10 perfect PVC Back squats :30-45 sec handstand hold Spiderman... 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... 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)... Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 40 Singles 8 Ring Rows 8 Close grip kipp swing 6 Box dips :45 sec Handstand... Read More

CFPC – CrossFit Warm-up Clean/Press Warm-up (No Measure) 3 rounds: 5 PVC Pass through+ toe touch 5 Push press (dip, pause, assess vertical torso…then drive... 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... Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) -Stretch and foam roll prior to class- 400m Run 3 rounds: 15 Heavy russian swings :30-45 sec Handstand... Read More

Announcements This weeks schedule: No classes held on Thursday (Thanksgiving Day), no Fundamentals on Friday at 10:30am. All other day/times will remain unchanged. Enjoy the... Read More