CrossFit Games is in 11 days! Look for a watch party announcement. We will be beginning a 6-weeks Gymnastics cycle the following week, MWF of our regular CrossFit classes working to develop pull-ups and dips, progressing to muscle-ups for the advanced athletes!
Please check your inbox for an Evite to our Social at Rodeo Goat on the 29th at 7pm, we hope to see you there!
CFPC – CrossFit
Everything Warm-up (No Measure)
3 rounds of 10 reps of:
Spiderman Lunge (20 sec/side, 1 time)
Overhead Squat with PVC
Back-extensions or Supermans
Pull-ups or Ring rows
Hand Release Push-ups
Every :45 sec for 9 min complete:
1 Hang Squat clean
Load on 100% 1RM Clean and perform:
4 x 3 Clean Pulls, 1 set every 2 min
Metcon (AMRAP – Reps)
10 min AMRAP