WOD

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

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

CFPC – CrossFit Warm-up Warm-up (No Measure) 400m Jog Down and backs 1a) Spiderman lunge 1b) 5 Inch worms, 3 push-ups 2) Side shuffle 3a)... 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 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) 2 rounds: Barbell Push press+ 2 Push jerk x 5 100′ Bear crawl 6 Cat/cows 6 Bird dogs/Side... 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 Metcon Warm-up (No Measure) :20 sec Toe touch stretch :20 sec Down dog stretch 5 Cat/cow :30 sec Spiderman lunge/leg :20... 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 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