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Welcome to CrossFit Port Chester

 
 

CFPC trains our Athletes to meet their genetic potential. Every member of CFPC is an athlete. It doesn’t matter if you’re looking to compete or you’ve never picked up a barbell before. The needs of our Athletes differ by degree not kind. The CFPC community, including our coaches, supports our Athletes and encourages one another to show up, perform, and succeed to the best of their ability. Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing.

The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.

 
 
 

HOME

What is CrossFit

Gymnastics
Gymnastics
Push-Ups, Pull-Ups, Sit-Ups, Squats, Leg Lifts, Handstands, Rope CLimbs, Muscle-Ups – our gymnastics is based on learning proper mechanics for bodyweight movements, and mastering body control.
Gymnastics
Weightlifting
Olympic Weightlifting: Clean and Jerk, Snatch; Powerlifting: Squat, Press, Deadlift; Strongman: Farmers Carry, Atlas Stones, Yoke Walks – our weightlifting is centered around learning and using world champion form to lift everyday objects.
Gymnastics
Odds and Ends
Medicine Ball Throws, Kettlebell Swings, Dumbbell Lifts, Sprinting, Rowing, Jumping – our varied exercises include skills and drills borrowed from the best athletes and the most athletic sports.
 
 

Grab Your Gear!!!

 

W.O.D.

10/23/17
 
October
23
Mon
Warm-up
2 Rounds
10 jumping jacks
10 mountain climbers
5 push-ups
5 sit-ups
Weightlifting
Barbell Specific Warm-Up
With empty barbell
10 strict/push presses
10 behind neck presses
10 behind neck presses wide grip
10 good mornings
10 back squats
10 front
10 overhead squats

EMOM 10 - Starting at 55%
1 Hang Power Clean + 1 Hang Squat Clean
1 Hang Power Clean
1 Hang Squat Clean
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 12
40 double unders
12 hang squat cleans 115/75
12 front rack barbell lunges 115/75
10/22/17
 
October
22
Sun
Warm-up
Warm-Up
3 Rounds
10 kettlebell swings
10 goblet squat
5 push-ups
5 pelvic raises
Metcon
Metcon (AMRAP - Reps)
Partner WOD
AMRAP 25
800 meter run together
60 deadlifts 135/95
30 burpees over the bar
60 front squats 135/95
30 burpees over the bar
60 shoulder to overhead 135/95
30 burpees over the bar
*1 person working at a time(except for the run)
*split reps as evenly as possible (AEAP)
*run = 1 rep
10/21/17
 
October
21
Sat
Warm-up
3 Rounds
5 pull-ups
7 push-ups
9 air squats
Metcon
Metcon (Time)
5 Rounds
15 toes to bar
15 overhead squats 115/75
15 burpees to plate 45/35
22 minute cap