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.

12/08/16
 
December
08
Thu
Holiday Party!
Saturday December 10th @ 8pm
Copacabana Steak House - Back Bar
Warm-Up
3 Round
10 goblet squats
10 kettlebell swings
10 kettlebell overhead lunges (5 each arm)
10 kettlebell back row (5 each arm)
Metcon (Time)
50 calorie row
50 dumbbell thruster 35/25
50 kettlebell swings 70/53
50 dumbbell lunges 35/25
50 burpees
50 double unders
50 calorie row
25 minutes cap
12/07/16
 
December
07
Wed
Holiday Party!
Saturday December 10th @ 8pm
Copacabana Steak House - Back Bar
3 Rounds
15 jumping jacks
10 wooden soldiers
5 dips
5 v-ups
Clean & Jerk Complex - 5 Rounds - EMOM 3
1. EMOM 3
Power clean + Font squat + Push press @ 70%
2. EMOM 3
Power clean + Front squat + Jerk @75%
3. EMOM 3
Power Clean + Front Squat + Jerk @80%
4. EMOM 3
Squat Clean + Jerk @ 85%
5. EMOM 3
Squat Clean + Jerk @ 90%
*1 Lift Every Minute on the Minute
*Increase Weight Every 3 Minutes
*Score Heaviest Squat Clean and Jerk
Metcon (AMRAP - Rounds)
Death 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
12/06/16
 
December
06
Tue
Holiday Party!
Saturday December 10th @ 8pm
Copacabana Steak House - Back Bar
Partner Warm-Up
AMRAP 7
partner 1: row 250 meters
partner 2: max sit-ups
Metcon (Time)
5 Rounds
10 handstand push-ups
15 chest to bar pull-ups
30 dumbbell step ups 24/20 & 35/25
30 minute cap