NEW CLASSES/UPDATED SCHEDULES

IMG_5503

Current Programs

VAUGHN WEIGHTLIFTING

Monday/Wednesday – 6:30pm

Tuesday/Thursday – 10:30am

Feel free to come try out a class – you won’t regret it!

KIDS CLASSES

Monday – Thursday – 4:30pm

TEENS CLASS

Tuesday/Thursday

5:30pm

REFLEX

Tuesday – 7:30pm

Sunday – 6:00pm

OPEN GYM

Saturday – 9:30am

SKILLZ & SPRINTZ

Sunday – 10:30am

If you  have any questions about our current schedule, please check it out at

www.crossfitcp.zenplanner.com

 

 

Dynamic movement prep

Coach led warm up

MOBI
Banded shoulder warm up

Core and gymnastics
Break into groups
L-sit pull ups and holds.
Use two spotters.

Wod
Amrap in 4 minutes
8 Deadlifts  165/110   Flat back
8 burpees over the barbell

Rest. 2 minutes

Amrap in 4 minutes
12 toe 2 bar
4 Hang clean 135/95

Rest 2 minutes

Amrap in 4 minutes
8 box jumps 24″/20. Games standards
20 kb swings. 1.5/1.0 . Perfectly vertical

Rest 2 minutes

Amrap in 4 minutes
20 double unders
20 hand release push ups

Mad mobi
Hamstring  up n over
Pigeon
Roll calves
Knee on the wall

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