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.

Open WOD 18.1
 
February
25
Sun
Warm-up
3 Rounds
10 kettlebell swings
10 kettlebell push press (5 each arm)
10 goblet squats
5 burpees
Metcon
Crossfit Games Open 18.1 (Ages 16-54) (AMRAP - Reps)
Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row
Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP - Reps)
Complete as many rounds as possible in 20 minutes of:

8 Hanging Knee Raises
10 Dumbbell Hang C&J 35/20 lb
14/12-Cal Row
Crossfit Games Open 18.1 Masters (55+) (AMRAP - Reps)
Complete as many rounds as possible in 20 minutes of:

8 Toes-to-Bar
10 Dumbbell Hang C&J 35/20 lb
14/12-Cal Row
02/24/18
 
February
24
Sat
Warm-up
3 Rounds
15 mountain climbers
10 shoulder touches
5 dips
5 v-ups
Metcon
Metcon (Time)
Partner WOD
3000 meter row
then
40-30-20-10
overhead squats 75/55
handstand push-ups
box jumps 24/20
*split reps as evenly as possible (AEAP)
35 minute cap
Open WOD 18.1
 
February
23
Fri
Warm-up
3 Rounds
10 kettlebell swings
10 kettlebell push press (5 each arm)
10 goblet squats
5 burpees
Metcon
Crossfit Games Open 18.1 (Ages 16-54) (AMRAP - Reps)
Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row
Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP - Reps)
Complete as many rounds as possible in 20 minutes of:

8 Hanging Knee Raises
10 Dumbbell Hang C&J 35/20 lb
14/12-Cal Row
Crossfit Games Open 18.1 Masters (55+) (AMRAP - Reps)
Complete as many rounds as possible in 20 minutes of:

8 Toes-to-Bar
10 Dumbbell Hang C&J 35/20 lb
14/12-Cal Row