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.
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.
Barbell Specific Warm-Up With empty barbell from the rack you go... I go (1 athlete completes all 4 moments 5 reps each movement then the next athlete goes) 5 push presses 5 good mornings 5 back squats 5 front squats
Front Squat (build to a 1 RM)
5 Rounds 21 front squats 115/75 12 toes to bar 14 minute cap
3 Rounds 10 mountain climber 10 kettlebell single leg deadlifts (5 each leg) 5 shoulder touches 5 sit-ups
10 down to 1 deadlifts 185/125 handstand push-ups kettlebell swings 70/53 chest to bar pull-ups 25 minute cap