Close

Run

Welcome to 2016

 
WELCOME to 2016

We are super excited about all the amazing plans we have for you in 2016.
Challenges
In-house competitions
Boot Camps
Gymnastics
Strength Training
Kids & Teens Programs
Masters Program
Competitor’s Program
Couch 2 CrossFit
and much much more!!!

Dynamic movement prep

Group warm up

50 heavy Russians
Strength
Clean pulls
2-2-2-2.
Full  Cleans
2-2-2-2-2
Unbroken touch n go power cleans
12-9-6 rest as needed between
Score weight
Wod
Amrap in 15 minutes
Run […]

Read More

“Wheezy”

15.2 Winners
RX
Kelley Galant
Scaled
Kristen Herrera

Dynamic movement prep. 

Group warm up

50 n 50 ghd

Skill
20 Turkish Get-Ups for quality

Strength
Overhead squats
8-8-6-6
2 sets 3 with 3 second pause in the bottom.

Wod 

“Wheezy”

3 rounds for time of
Run 400
21 kb swings 1.5/1.0
12 toe 2 bar.
8 thrusters 95/65

MAD mobi 
Knee on the wall
Press ups
Pigeon
Lat stretch band.
Hamstring

Read More

Weekend Information

WEEKEND INFORMATION
Tonight
Farewell to Shelby
7:30pm at TopSpin Karaoke & Wings

Saturday
9:30am – Open Gym

Sunday
12pm – Skillz & Sprintz
1pm – ReFlex Yoga

REGISTER WITH CFCP
REGISTER FOR THE OPEN
Dynamic Movement prep
 Group warm up 
 
3 rounds for warm up of
5 kip swings + 5 BN SN PP + 5 OH squats (3 second pause in the bottom)
 
strength
Build […]

Read More

31+ PRs!!

NIGHT OF RECORDS
Last Friday  night about 40 CFCP Members got together to try and PR the following: Back Squat, Press, Clean, Jerk and Snatch
We had over 31 PR’s!!!
Congratulations!!

COMING UP
December 22 – 27th
is
BRING A FRIEND WEEK!!
 
Dynamic Movement Preparation
Group Warm up
Skill
Handstand Holds
Accumlate 3 minutes
Advanced try free standing holds with spotters
 
Wod
5 Rounds for […]

Read More

Couch2CrossFit

This beginner program starts tomorrow morning at 5:30am
If you or someone you know is too intimidated to start CrossFit right away, this is a step-by-step class to get you physically and mentally ready for CrossFit classes.
6-week program
* More Energy
* Tone butt and legs
* Flatter tummy
* Homework from your instructor
REGISTER
 
Dynamic movement […]

Read More