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

-Stretch/Foam roll prior to class-

Down and Backs (No Measure)

200m Run or 250m Row

DOWN and BACK

1) High knees

2) Butt kickers

3a) Lunge stretch- 3 sec hold

3b) 5 Inch worms- 3 pushups

4a) High kick march

4b) Spiderman- lunge and hold

5) Side shuffle (stay low)

6) Karaoke

Metcon

42 minute CAP

“Marconi” (Time)

“Marconi”

In Teams of 2 Perform:

2382 Meter Row

-Then, Alternating Rounds w/ partner-

20 Rounds of:

11 Toes To Bar

20 Air Squats

16 KB Swings 53/35

2382-Badge Number

20-Years Of Service

11.20.16- End of Duty

Detective Benjamin Marconi was shot and killed from ambush as he conducted a traffic stop of a vehicle near the intersection of West Nueva Street and Santa Rosa Street at approximately 11:45 am.

Detective Marconi was sitting in his patrol car during the stop when an unrelated subject stopped his car behind Detective Marconi’s patrol car. The man walked up to the passenger side of Detective Marconi’s patrol car and shot Detective Marconi twice, killing him instantly.

The subject has been taken into custody.

Detective Marconi served with the San Antonio Police Department for 20 years. He is survived by his two children.
Optional trade-out running for rowing.

Scaling options for the remainder: kipping knee ups or medball sit-ups in exchange for T2B, reduced weight on KBs and beginners will likely want to reduce reps and/or overall rounds