Announcements

Our 6-week Weightlifting course will begin on Tuesday, April 19th. Please discuss with a coach class times and membership options during that time if you’re interested! Sign-up now! $120 for all 6 weeks.

CFPC – CrossFit

Warm-up

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Weightlifting

Shoulder Press (6-5-4-ME)

1 set every 2 minutes:

6 reps @70%+

5 reps @75%+

4 reps @~80%

Max reps at 70%

Metcon

Metcon (AMRAP – Rounds and Reps)

16 min AMRAP:

10 Dumbbell hang Clean and Jerks

10 Burpee box jump overs

200m Run