We will be having Community Workout this Saturday, however, we wish to invite everyone who is able to join us for the JDRF Walk For a Cure at the Panther Island Pavilion
Gymnastics Seminar this Saturday, (10/31) 5 hours of skills and progressions to help you succeed with pull-ups, handstand push-ups, muscle-ups, pistols etc. Sign-up now before its too late!
CFPC – CrossFit
10 Plate Front squats (held forward)
10 Overhead plate lunge steps
(locked out elbows)
10 Ring rows
10 Squat Jumps
1 set of 2 every :90 sec for 9 minutes:
Pause Front squats (5 sec hold in squat each rep)
As heavy as possible WITH pause and good form.
Paused Front Squat (2-2-2-2-2-2)
Discuss and Practice rope climb scales and techniques.
12 Front Squats (60% of heaviest set today)
3 Rope climbs (15′)
*Bar taken from the ground
Rope climbs may be scaled with rope pull-to-stands (x2), or with 15 Ring rows, as deep an angle as possible