WE WILL BE OPEN THIS SATURDAY FOR COMMUNITY
4/22- Gathering @ Wade’s Ranch. Check email for detail, all day event. Come and go as you please. Limited childcare available.
4/29- Community WOD @ The Trailhead. Join us at the Trailhead on the Trinity River for an outdoor Community workout *******9:00am START TIME*******
CFPC – CrossFit
Warm-up (No Measure)
1 min Row
6 Barbell shoulder press
6 Barbell Good mornings
10 PERFECT Air squats
100′ Waiters walk/arm (dumbbell)
10 Leg swings each direction per leg
Banded lunge stretch, :90 sec/leg
Childs pose, :45 sec
Foam roll upper back, reach overhead for kettlebell, :45-60 sec
Discuss and practice box edge squats before warming up to your first working set.
A: Box Squats (back rack) (7 sets of 3, rest 2 min between sets)
Perform squats to a box (or bench), sit, then drive up out of the squat from the box with power.
Demo and purpose: https://www.youtube.com/watch?v=mjm3W3tQejM
** Box squats are meant to develop power out of the “hole” (bottom of the squat). DO NOT relax while seated. Rest on the box with a strong back and shoulder engaged for a moment before driving back up from the box.
B: Dumbbell Seated Shoulder Press (3 sets of 8-10 reps/arm, rest 2 min between sets)
Perform single arm dumbbell shoulder press while seated on bench, no back support.