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Kettlebell

Muscle Up Skillz

Dynamic movement prep.
Group warm up
50 n 50 ghd.
Skill
Muscle ups.
Then
7-7-7-7. Single arm db row.
Wod
15 minutes amrap
15 kb swings 1.5/1
15 box jumps 24’20
15 hand release push ups
Rest then
5 minutes of fun
The hard way
for reps
1 min jack knife sit ups (20,14) (like a pike sit up with med ball)
2nd  min reverse sit ups  […]

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Wow Wednesday!

Weekend Info
Saturday
9:30am
Open  Gym – Free Community Workout
10:30am

REGISTER

Sunday
9:00am – ReFlex
10:30am – Skillz &  Sprintz
6:00pm

REGISTER
Dynamic movement prep
Group warm up
Practice muscle up skills.
5-7 minutes
Turnovers
Swings
Bottom dip holds.
Max muscle ups in 3 minutes
Or
max c2b pull ups in 2 minutes
Or
Max pull ups in 1 minute
Rest
Wod
800 meter run
50  hand release push ups
50 abmat sit ups
800 meter run […]

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Sun’s Out – Time to get the Guns out!

INFO
Saturday
9:30am – Open Gym
10:30am – FREE Member Seminar
“Injury Proof Your CrossFit”
REGISTER

Sunday
10:30am – Skillz & Sprintz

* You DO NOT have to be a member of CFCP to join this program
* If you still have a punchcard, it can be used for this class
* If you are interested in a combination rate […]

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Its the weekend….

 
SATURDAY
9:30am – Open Gym with Coach Carson
Our Open Gym is a Coach-led Community workout. Bring your friends, family, neighbors and get in a great workout!
SUNDAY
12pm – Skillz & Sprintz  with Coach Shelby
This class is for all CFCP members. Work a skill and get a breather.
1pm – ReFlex Yoga with Coach […]

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InSANTAty Wins!

Congratulations to Team InSANTAty!!!!
Today’s Classes
The Box
CrossFit 
5:30am, 7:30am, 9:30am, 12pm, 4:30pm, 5:30pm 6:30pm
Kids Class – 4:30pm
Teens Class – 5:30pm
The Clinic
Group Classes – 5:45pm & 6:45pm
 

Dynamic warm up

Group warm up

Banded shoulder warm up

50 heavy Russians

Inside out tabata squats  full range of motion! 
10 seconds work
20 seconds rest in the bottom position

Strength
Snatch push press […]

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