Announcements

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

Warm-up (No Measure)

Down and Backs

1a) Lunge stretch

1b) Inch worms

2a) High knees

2b) Butt kicks

3a) High kicks

3b) Spiderman lunge

15 Squat jumps

Accumulate 40 Heavy Russian swings

5 sets, w/ barbell:

Power clean, push press, back squat, push press

Prepare for weightlifting

Weightlifting

Spend 20 min to build to a heavy complex. The complex must be 5 separate movements, no combinations. No re-dip (jerking) either push press or the complex is a “No Rep”.

Bear Complex

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Skill

Strict Pull-ups (3 x Max Effort, 1:30 rest btwn sets)

Max set pull-ups without a kip.