Boo!

Boo!

Oct 29, 2014

pumpkin

Friday is Halloween!

Wear your Costume for our Ghoulish Workout!

and

 NO 5pm or 6pm CLASS!!!!!

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Plan on eating your little heart’s content on Halloween? Join our 24-day challenge starting on Monday, November 3rd.

If you are interested, email robin@crossfitcp.com – you will be finished with your challenge just in time for Thanksgiving!

Dynamic warm up
Group warm up
Skill 
Pistols and pistol progressions
Kb warm up 
5 rounds of
Each arm
3 cleans
3 jerks
3 snatches
You pic the weight
Then
Emom for 5 minutes 
3 snatches   —- Yes again.
Last round (minute)
Max reps snatches
Rest
Emom for 5 minutes 
3 deadlifts
Last round (minute) 
Max reps deadlifts
MAD MOBI 
Hamstring up n over
Press ups
Thoracic extension
Lat stretch band

PR!

PR!

Oct 28, 2014

Its been a PR kind of month!

Is your name up here?

COMING UP

Last chance to order is FRIDAY, OCTOBER 31st!!!

STARTS NEXT WEEK!!!!

Tuesday/Thursday – 5:30am

This is for Beginners Only. Bodyweight workouts to get you ready for CrossFit!!!

REGISTER

Dynamic warm up 
Group warm up
Strength
Build to a max squat clean.
In 6 minutes.
Then
“Barbara” 
Five rounds, each of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Record splits for each round
MAD MOBI
Lat stretch band
Knee on the wall
Shoulder bully
Press ups