RxGymnastics is coming to CFPC once again! Sign-up now for this exclusive event on December 10th from 9am-3pm (1hr lunch break). Advanced gymnastics coaches will lead you through drills and instruction on the many movements involved in CrossFit workouts and competition- get that first muscle-up, toe to bar, handstand push-up or pull-up just in time for the open!
Space is limited to 20 attendees, registration is $120 until November 25th before it increases to $135. Sign-up today!
CFPC – CrossFit
Warm-up (No Measure)
3 Rounds, for quality:
10 Air squats
10 Box step ups
15 Heavy russian swings
5 Russian babymakers
10 Banded Face-pulls
10 Barbell Push press
10 Calorie row, as quickly as possible
Spend 5-10 min preparing equipment and hitting some practice reps.
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Women’s Rx= 14# ball, 9′ target
55# barbell movements,