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.

02/11/16
 
February
11
Thu
Warm-up
3 Rounds
20 jumping jacks
15 mountain climbers
10 goblet squats
5 strict pull-ups
Metcon (Time)
50-40-30-20-10
calorie row
ketttlebell swings 53/35
hand release push-ups

25 minute cap

Be on time to class to claim your rower
If more than 14 people in class you will have to share the rowers

partner 1: start on rower
partner 2: start on kettlebell swings
02/10/16
 
February
10
Wed
Warm-up
6 minutes on the clock:
Unbroken Double Unders
5-10-15-20-25-30-etc
* each set of doubles unders must be done unbroken before you move on to the next set
*no singles practice DU's
Clean and Jerk (1-1-1-1-1-1-1-1)
Metcon (AMRAP - Rounds)
Dead by hang clean & Jerk 135/95

With a continuously running clock perform:
1 minute: 1 hang clean & jerk
2 minute: 2 hang clean & jerk
3 minute: 3 hang clean & jerk
4 minute :4 hang clean & jerk
5 minute: 5 hang clean & jerk
6 minute: 6 hang clean & jerk
7 minute :7 hang clean & jerk
8 minute: 8 hang clean & jerk
9 minute: 9 hang clean & jerk
10 minute: 10 hang clean & jerk

*continue the pattern until you fail

*you must rest the remaining time within that minute

*If you do not complete the round your working on - those reps do not count
02/09/16
 
February
09
Tue
Warm-up
Warm-Up
12-10-8-6-4
jumping jacks
jumping lunges
kettlebell swings
goblet squats
Front Squat (3-3-3-2-2-2-1-1)
Metcon (AMRAP - Reps)
12 Minutes on the Clock:
2000 meter row
max muscle ups

*sub for muscle ups - ring dips/p-bar dips

*score is total mu or dips