Call Us: (682) 233-3109

CrossFit 2.9.17

8
Feb

CrossFit 2.9.17

Announcements

If you pre-ordered a long sleeve shirt or jacket, please pick them up from a coach prior to Feb. 17th!

Blue Zones project will be joining us this Saturday, the 11th, immediately following the Community workout for a cooking demonstration and official induction of CrossFit Panther City into the Blue Zones initiative. In order to align ourselves with this project to promote healthy lifestyles in Fort Worth, we need pledges from YOU to embrace the Blue Zones lifestyle. Look for more details in an email from CFPC Staff and RSVP to the event via Facebook. Thank you!

CFPC – CrossFit

Warm-up

Warm-up (No Measure)

400m Jog

________________

2-3 min Foam roll upper back (thoracic), remember to “hug” yourself to access the scapular muscles

:90 sec banded lat stretch

:90 sec band front rack stretch

:90 sec band Lunge stretch

10 Band Pull-aparts

10 Ring rows

10 PVC Pass throughs

10 PVC Overhead squats

At METCON weight and speed, perform;

2 Rounds:

5 OHS

5 C2B or scale equivalent

Rest 1 min

Repeat 1x

Rest and prepare for 3, 2, 1, GO!

Metcon

CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)

Includes Masters up to 54 years old

0:00 – 3:00

2 Rounds of:

10 Overhead Squats, 95# / 65#

10 Chest-To-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

12 Overhead Squats, 95# / 65#

12 Chest-To-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

14 Overhead Squats, 95# / 65#

14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.
Please modify weight and C2B appropriately to achieve at the minimum 0:00-3:00 and 3:00-6:00 work loads respectively. If you fail to complete the allotted work within the time frame, mark your score and continue working until 12:00 treating the remaining time as an AMRAP.

Chest to bar can be modified to standard pull-ups, jumping chest to bar or ring rows.

Remember, Open standards require your chest (below the collar bone) to make contact with the pull-up bar on each and every rep. Overhead squats require the hips to pass below 90 degrees and for the hips to reach lockout with the bar locked out overhead at the top of the squat.