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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.

10/23/17
 
October
23
Mon
Warm-up
2 Rounds
10 jumping jacks
10 mountain climbers
5 push-ups
5 sit-ups
Weightlifting
Barbell Specific Warm-Up
With empty barbell
10 strict/push presses
10 behind neck presses
10 behind neck presses wide grip
10 good mornings
10 back squats
10 front
10 overhead squats

EMOM 10 - Starting at 55%
1 Hang Power Clean + 1 Hang Squat Clean
1 Hang Power Clean
1 Hang Squat Clean
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 12
40 double unders
12 hang squat cleans 115/75
12 front rack barbell lunges 115/75
10/22/17
 
October
22
Sun
Warm-up
Warm-Up
3 Rounds
10 kettlebell swings
10 goblet squat
5 push-ups
5 pelvic raises
Metcon
Metcon (AMRAP - Reps)
Partner WOD
AMRAP 25
800 meter run together
60 deadlifts 135/95
30 burpees over the bar
60 front squats 135/95
30 burpees over the bar
60 shoulder to overhead 135/95
30 burpees over the bar
*1 person working at a time(except for the run)
*split reps as evenly as possible (AEAP)
*run = 1 rep
10/21/17
 
October
21
Sat
Warm-up
3 Rounds
5 pull-ups
7 push-ups
9 air squats
Metcon
Metcon (Time)
5 Rounds
15 toes to bar
15 overhead squats 115/75
15 burpees to plate 45/35
22 minute cap