EMOM & Muscle ups

2 spots left

1 day to register

I Do The Impossible Challenge 2013

Don’t think its possible to change your life in 8 weeks? Guess again.



Ursula kicked off her 10am class today and it will officially move to 10:15am starting Friday.

What is Olystrong?

Class on how to improve power and strength utilizing the quintessential exercises of an Olympic Weightlifting workout. Each class includes 1) technical and moderate to high intensity work on the snatch and clean and jerk, and 2) strength work, primarily versions of squats, pulls and presses. This class is designed to accommodate both inexperienced and experienced athletes. Class limit is 10 and an 8-week commitment.

Email robin@crossfitcp.com for late registration


No Open Gym

9:00am – I Do The Impossible – Baseline, pictures and measurements.

If you are registered, you will get your coach assignments BEFORE Friday.

IDI Participants – Expect to be there until at least 11:30am


ReFlex – 6:00pm

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
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
push ups (2nd round hand release

Skill muscle ups/transitions

Max muscle ups
In 5 minutes  (scale as needed for whoever needs it)

Emom for 10 minutes
3 OH squats.
4 burpees over barbell.

Final minute
Max reps oh squats.

If time
5 minutes of fun the hard way
Score reps
Alternate minutes of
Med ball jacknife sit ups 20/14
Reverse sit ups

Mad mobi
Lat stretch band
Press ups
Thoracic extension.
Hamstring up n over


Leave a Reply

Your email address will not be published. Required fields are marked *

Notify me of followup comments via e-mail. You can also subscribe without commenting.