SuperStrong has begun!

REMINDERS

Open Gym Saturday, February 4th

PROJECT LITTLE BLACK DRESS

starts February 20th. Program is full for members, but we have a couple of spaces for non-members who would like to try out CrossFit for a 6-week program

Contact Nikki@crossfitcp.com for full details

Coming in March

Are you LIMITLESS?

Dynamic Warm up
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up

6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)
Int/Ext Rotation
50 heavy russian swings
Skill

3 rounds of

Max handstand hold immediately followed by
1 min plank position hold.

rest 2 min
WOD

4 rounds for time of.

20 steps Overhead lunges(45, 25)
20 Push ups
20 Burpees
MAD MOBI
2 min of each
Sit on lacrosse ball find the owie
Press ups
Foam roll lats
Roll quads w barbell

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