Announcements

In-house competition coming on September 24th! Available to members; current, former and/or potential! The competition will be partner oriented, providing 3 events to each team, as well as additional “tests” for bonus points. All 3 events will be manageable for any skill level, while still providing a challenge to the more seasoned veterans. Sign-up now! Early registration is $40/team, available until 9/17, at which time registration will increase to $50. Contact [email protected] with questions or sign-up info.

CFPC – CrossFit

Warm-up

Metcon

Warm-up (No Measure)

3 rounds NFT:

15 Russian swings

10 Push-ups

5 Challenging ring rows

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Banded lat stretch, :90 sec/arm

Archer band stretch, :60 sec per arm

10 Banded face pulls, smooth

10 Band pull aparts, slow

and controlled

Demo and discuss DB hang clean P.O.P.

Metcon (Time)

3-6-9-12-9-6-3

DB Hang squat clean

Ring dips

Pull-ups

16 min CAP

Ring dips scale to ring push-ups, stationary dips (jump up, negative down), or box edge push-ups

Pull-ups scale with strict banded (full ROM!) or ring rows

Core Work

Metcon (No Measure)

Perform 3-5 Rounds, not for time:

25 Sit-ups

30 Mountain climbers

50 Flutter kicks

10 Good mornings

1:00 min Side plank