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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.

07/21/17
 
July
21
Fri
3 Rounds
10 jumping jacks
10 mountain climbers
10 inchworm no/push-up
Metcon (No Measure)
EMOM 24
minute 1 - 15 kettlebell swings 70/53
minute 2 - 14 box jumps overs 30/24
minute 3 - 13 hand release push-ups
minute 4 - 15 kettlebell swings 70/53
minute 5 - 14 box jumps overs 30/24
minute 6 - 13 hand release push-ups
*continue the pattern for 24 minutes
*1 minute at each station rest the remaining time in that minute if you finish reps
07/20/17
 
July
20
Thu
Warm-Up
12-10-8-6-4
wooden soldiers
air squats
shoulder touches
sit-ups
Metcon (Time)
5 Rounds
3 muscle ups
5 hang squat cleans 115/75
7 chest to bar pull-ups
400 meter run
25 minute cap
RX+ ring mu/ RX bar mu
mu sub = 6 dips
run sub = 25 calories on assault bike (share bikes)
07/19/17
 
July
19
Wed
3 Rounds
10 kettlebell high pulls
10 kettlebell swings
10 kettlebell back row (5 each arm)
5 v-ups
Metcon (Time)
Partner WOD
4 Rounds Each
1000 meter row
35 minute cap
*1 person working at a time
*each person rows 1000 meters then switch
*score total time together