A. Bench Press – 5 x 3 w/2 Min Rest B. Tabata intervals – 8 sets of the following movements of 20 seconds of work followed by 10 seconds of rest Medball Slams Kettlebell Swings Double-unders 10M Shuttle Runs C. 50 x Alternating Push-ups -Post results under comments Read More
A. 10-15 minutes of Handstand work. (This includes: handstand push-ups, walks, shoulder touches..) B. With a partner (Relay style) complete: 4 x 400M Run 4 x 500M Row 100 x Partner Sit-ups (Together) 4 x 200M Run (Backwards) 4 x 400M Run C. 100 x Banded good-mornings. -Post results under comments ...Read More
A. 15 Minutes to work on the Clean & Jerk B. 5 Rounds AFAP: 20 x Front Squats 15 x Power Cleans 10 x Push Jerks 5 x Thrusters Rest 3 Minutes after each round. SCALING: Rx: 95lb/65lb Intermediate: 85lb/55lb, 4 rounds Beginner: 65lb/45lb, 3 rounds @ 15 x Front Squats,...Read More
Big Thanks to all our Volunteers this weekend during Survival of the Fittest. Things couldn’t have gone any better without everyones help. The CFP community definitely represented what CrossFit is all about! There are still plenty of spots for the April 28th kettlebell seminar with Jen Sinkler. Start time is at 11am and will go...Read More
General information and terms you will need to know: All movements and weights are subject to change without notice. This will happen only if we have to; we won’t be jerks about it. Events are scored by fastest time or most reps completed, in that order, unless otherwise noted Tie breaker is a race to...Read More
No classes on Saturday due to Survival of the Fittest, all volunteers please meet at CFP at 7:30pm Friday night. A. Group Warm-up “Dodge Ball” B. For time: 400M Run 50 x Squats 400M Run 50 x Sit-ups 400M Run 50 x Push-ups 400M Run 50 x Alternating Push-ups 400M Run C. Group...Read More
A. Deadlifts – 5 x 3 w/2 min Rest B. 5 x 3 Minute AMRAPS: 3 x Deadlifts @ 225lb/185lb 6 x Burpees 9 x Sit-ups 3 minute rest after each round C. 3 x 10 Back Extensions -Post results under comments Read More
A. 10 minutes to establish your Max Effort Broad Jump B. For time: 1000M Row or 800M Run 5 Rounds 15 x Pull-ups 15 x Wallballs 20lb/14lb 15 x Walking Overhead Lunges 45lb/25lb 1000M Row or 800M Run C. 3 x 15 GHD Sit-ups -Post results under comments Read More
A. Push Press – 4 x 2 w/2 min Rest B. Jack 20 Minute AMRAP 10 x Push Press 115lb/85lb 10 x Kettlebell Swings 1.5pood/1pood 10 x Box jumps 24inch/20inch C. Mobility -Post results under comments Read More
