CFPC trains our Athletes to meet their genetic potential. Every member of CFPC is an athlete. It doesnâ€™t matter if youâ€™re looking to compete or youâ€™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. Weâ€™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 donâ€™t change programs.
What is CrossFit
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.
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.
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.
6 minutes on the clock:
Unbroken Double Unders
* 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
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
500 meter row
rest 1 minutes
Please wipe down the NEW rowers
Metcon (AMRAP - Reps)
30 hang snatch 75/45
30 hang snatch 115/75
30 hang snatch 135/95
max snatch 155/105
145 Boston Post Road,
Port Chester NY
How to find us.
CrossFit Port Chester is located is located on the 2nd floor above Mad Dog Service. Please use the side door on Slater street for entrance.
Parking can be found on Slater Street in the lot behind the building or on both sides of South Main Street.