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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.

06/25/17
 
June
25
Sun
Warm-Up
12-10-8-6-4
wooden soldiers
shoulder touches
push-ups
sit-ups
Metcon (Time)
7 Rounds
9 push jerk 135/95
12 pull ups
15 hand release push ups
400 meter run
30 minute cap
06/24/17
 
June
24
Sat
Warm-Up
3 Rounds
jog down and back
side shuffle down and back
lunge down
backwards lunge back
high knees down
butt kick back
Metcon (AMRAP - Reps)
Partner WOD
25 minutes on the clock:
10 handstand push ups
10 toes to bars
30 double kettlebell deadlifts 70/53
12 handstand push ups
12 toes to bars
30 double kettlebell deadlifts 70/53
14 handstand push ups
14 toes to bars
30 double kettlebell deadlifts 70/53
16 handstand push ups
16 toes to bars
30 double kettlebell deadlifts 70/53......continue the pattern 18,18,30 20,20,30 22,22,30 etc
*split reps as evenly as possible (AEAP)
* 1 person working at a time
06/23/17
 
June
23
Fri
Warm-Up
3 Round
10 goblet squats
10 kettlebell swings
10 kettlebell overhead lunges (5 each arm)
10 kettlebell back row (5 each arm)
Metcon (Calories)
Partner WOD
4 Rounds
4 minutes on the clock:
30 wallballs 20/14
20 hang power snatches 75/55
max calorie row
rest 4 minutes
you go… I go
(Partner 1 completes 4 minutes then partner 2 goes)