Announcements

This Saturday we will be hosting the RXGymnastics seminar from 9am to 3pm at CFPC. Therefore, there will be no structured Community class WOD at 9:30am. Members are welcome to come and perform their own workout/lifting in the courtyard area at any time between 9am and 12pm, but the indoor gym space will be reserved for the seminar.

Donation boxes are out! Please bring any winter clothes, new toys, and/or journals to one of our 3 causes this season and bless those who would otherwise be without this Christmas season. Thank you!

CFPC – CrossFit

Warm-up

Warm-up (No Measure)

2-3 min Quad foam roll

2-3 min Inner knee roll, barbell or roller

10 Leg swings each direction

20 PVC Pass throughs, smooth and steady

15 Banded pull-across per arm (blue or green band)

10 Behind the back band pull per arm

Banded front rack stretch (:45 sec/side)

10 Barbell Elbow raises

Weightlifting

Paused Front Squat (2 every :90 sec for 12 min)

Work up in weight but each rep MUST come to a complete stop in the bottom

Metcon

Metcon (AMRAP – Reps)

5 rounds:

1 min Handstand push-ups

1 min Squat cleans (155/95#)

Complete as many reps as possible in the 10 minutes.

Scale HSPU with Dumbbell Push press or Kick up to stand and negative down to an abmat, drop off and repeat for quality during HSPU minutes