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.

12/18/17
 
December
18
Mon
Warm-up
2 Rounds
10 lunges
10 goblet squats
5 hand release push-ups
5 hollow rocks
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
Weightlifting
Front Squat (build to a 1 RM)
Metcon
Metcon (Time)
5 Rounds
21 front squats 115/75
12 toes to bar
14 minute cap
12/17/17
 
December
17
Sun
Warm-up
3 Rounds
10 mountain climber
10 kettlebell single leg deadlifts (5 each leg)
5 shoulder touches
5 sit-ups
Metcon
Metcon (Time)
10 down to 1
deadlifts 185/125
handstand push-ups
kettlebell swings 70/53
chest to bar pull-ups
25 minute cap
12/16/17
 
December
16
Sat
Warm-up
3 Rounds
10 jumping jacks
5 shoulder touches
5 pull-ups
5 dips
Metcon
Metcon (Time)
50-40-30-20-10
hang power cleans 95/65
box jumps 24/20
wall-balls 20/14
30 minute cap