CrossFit Games is this weekend! We will host a watch party at CFPC on Sunday the 24th at 5:30pm. You are welcome to bring your own snacks/drinks to share.
We will be beginning a 6-weeks Gymnastics cycle next 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
No 400m warm-up run today
Down and Backs 2.0 (No Measure)
DOWN and BACK
1a) Lunge stretch
1b) 5 Inch Worms- 3 push-ups
2) Burpee broad jump (down & back)
3a) Spiderman lunge
3b) Pivot Squats
4a) High kick + Toe touch
4b) High skips
5a) Bear crawl
5b) Crab walk
PVC Front rack stretch each arm until the stretch subsides.
Accumulate 50 Russian swings and 50 sit-ups.
1 3-Position clean every :90 sec for 15 minutes. Work up in weight so long as reps are clean and technique is solid.
Perform 1 rep of each; high hang, mid-thigh, and then from the floor
30 Clean and Jerks, 135# / 95#
No heavier than 60% of your 1RM C&J