Team CFCP – UNBROKEN!
Updates for the Week
We are on regular schedule until Friday evening. NO 5:30pm Class at the CLINIC! – Go to the box for class!
CrossFit South Central Regionals kicks off on Thursday at the Freeman Coliseum in San Antonio. Keep up to date with our Facebook and Twitter pages.
Yes! We have open gym on Saturday!
Dynamic warm up
6 of each
pvc arm circles
Group warm up
6 count burpees
10 each of
bottom squat hold 30sec-1 min (first round only)
push ups (2nd round hand release)
Spider Man Crawls!!
Fight Gone Bad.
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:
Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20″ box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)
The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Score: Total Reps
Knee on the wall