Trial Workout

We offer 1 (one) free trial class to anyone interested in trying CrossFit.

First time visit only.

Try CrossFit at CFPC!

Fundamentals Course 9 CrossFit Movements:

We recommend all Beginners take the Fundamentals Course before joining Crossfit programmed classes. The Fundamentals course consists of two 45 minute training classes that teach the nine (9) fundamental movements of Crossfit.

Movements

Become an Athlete

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W.O.D.

04/23/17
 
April
23
Sun
Warm Up
3 Rounds
12 jumping jacks
10 air squats
8 lunges
6 push-ups
Metcon (AMRAP - Reps)
22 minutes on the clock:
4 Minute Tabata / 2 Minute rest
8 Rounds
20 seconds deadlift 185/125
10 seconds rest
2 minute rest
8 Rounds
20 seconds hang power clean 155/105
10 seconds rest
2 minute rest
8 Rounds
20 seconds front squat 135/95
10 seconds rest
2 minute rest
8 Rounds
20 seconds barbell front rack lunges 95/65
10 seconds rest
04/22/17
 
April
22
Sat
3 Rounds
10 kettlebell high pulls
10 swings
10 hollow rocks
3-5 strict pull-ups
Metcon (AMRAP - Rounds and Reps)
Partner WOD
AMRAP 30
600 meter row
14 dumbbell push press 35/25
14 burpees
*starting w/burpees
* split reps as evenly as possible (AEAP)
*1 person working at a time
04/21/17
 
April
21
Fri
Warm Up
3 Rounds
12 jumping jacks
10 air squats
8 lunges
6 push-ups
Metcon (Time)
10 down to 1
overhead squats 115/75
handstand push-ups
25 double unders between each round
25 minute cap