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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

Welcome to

Community of people who have decided that easy will no longer suffice

CFPC Membership

W.O.D.

09/19/17
 
September
19
Tue
Warm-up
3 Rounds
15 jumping jacks
10 air squats
10 sit ups
5 push ups
Metcon
Metcon (Time)
Partner WOD
5 Rounds Each
15 hang power snatches 95/65
25 calorie row
100 double unders
you go… I go
(Partner 1 complete the 15 hps, 25 calorie row, & 100 du then partner 2 goes)
35 minute cap
09/18/17
 
September
18
Mon
Warm-up
3 Rounds
10 jumping jacks
10 wooden soldiers
10 lunges
5 pull-ups
Weightlifting
EMOM 10
1 Hang Power Clean + 1 Push Jerk + 1 Split Jerk
Starting @ 55%
Increasing weight each minute
1 Hang Power Clean + 1 Push Jerk + 1 Split Jerk
Metcon
Metcon (Time)
21-15-9
hang power clean 135/95
burpees
front squats 135/95
14 minute cap
09/17/17
 
September
17
Sun
3 Rounds
10 jumping jacks
10 mountain climbers
5 inchworm w/push-up
5 hollow rocks
Metcon (Time)
400 meter run
21 thrusters 115/75
9 toes to bar
400 meter run
18 thrusters 115/75
12 toes to bar
400 meter run
15 thrusters 115/75
15 toes to bar
400 meter run
12 thrusters 115/75
18 toes to bar
400 meter run
9 thrusters 115/75
21 toes to bar
400 meter run
25 minute cap