Make a Difference





Sign up, get involved and make a difference in your community and in your health and fitness


Lots of happenings here at CFCP!

First for the competitive CrossFitter


We have assembled 8, that’s right I said 8 leaders of their field (including an Olympian and a Dr.)  to coach you up and prepare you for the 2013 Reebok CrossFit Games open, Regionals and The CrossFit Games.  We are hitting all angles to level up your fitness and turn you into the freak that you want to be.  No place else can you get 8 gurus! Sign up today!

FEB 2-3

Not too late to sign up!



Gymnastic skills day

having trouble with that handstand push up?  That pull up? sign up for G-skills tomorrow!

Bring your own jump rope!

11am – 1pm

Please REGISTER if you plan to attend!


Take flight challenge.

We are raising money so these kids can get excited about math and science.  We want them to level up their education so they can have a brighter future!  It’s a one wod fundraiser.  Jump in.

Take the principles of flight in the workout Lift, Thrust, Drag and Weight – are you ready??




dynamic movement prep
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
Leg swings.

Group warm up
6 count burpees
10 each of
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
push ups (2nd round hand release)

Internal/external rotations

Oh Squat standards/technique

Rx is 95/65 for squats

1 oh squat
10 hand release push ups
2 oh squats
9 hrpu
3 oh squats
8 hrpu
4 oh squats
7 hrpu
5 oh squats
6 hrpu
6 oh squats
5 hrpu
7  oh squats
4 hrpu
8  oh squats
3 hrpu
9  oh squats
2 hrpu
10 oh squats
1 hrpu

Mad mobi
Press ups
Shoulder bully
Corner and distraction
Knee on the wall (2 minute holds)

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