Warm-up: 200m Run then 3rds of: 5 Over-unders each way 10 Elbow Plank to Push-up Transitions 5 Squat Tuck Jumps Strength + Power: 1a) 5 sets 5 Dynamic Push-ups Rest 30sec between sets 1b) Take 6min to build to a Max Height PVC Jump Over Conditioning: Time Cap 15min 400m Run 20 Toes to Bar...Read More
We are very excited to announce that you can now use your HSA/FSA funds to reimburse yourself for memberships and other purchases at CrossFit Winter Park and Winter Park Bootcamp! This means you could be saving an average of 30%! To make this happen, we have partnered with TrueMed, a company devoted to driving HSA/FSA...Read More
Warm-up Strength: Note the tempos and focus on quality of movement. Stations 2,3, and 4 should be 60sec, 48sec, and 60sec of continuous movement if done properly. The first digit in a tempo scheme is always the negative of the particular movement. Every 90sec x 30min (4 sets) of: 1- Alternating Front-Racked Kettlebell Lunges x...Read More
Warm-up Strength: Every 2min x 14min (7 sets): Back Squat 6×65, 4×75, 2×80, 2×85, 1×90%, 1×95%, 5×65% Conditioning: Please do not drop the barbell off your back for the back squats. Press it overhead then control it to the ground in front of you. If you dump off your back, you must stop and do...Read More
Mobility: Shoulders Skill: Ring Muscle-up Drills Conditioning: As Many Rounds and Reps as Possible in 16min of: 400m Run, Row, Ski 20 Walking Lunges Holding Plate 20 Hand Plank Plate Taps 20 Plate Hops 20sec Ring Support HoldRead More
Barbell Warm-up Olympic Lifting: Every 2min x 16min Sets 1-4: 2 Power Cleans* + 1 Jerk @75-80% Sets 5-8: Power Clean + Jerk @85%+ *These do not have to be touch and go. You can take a second to reset and regrip at the floor. Conditioning: This is a FAST workout. Pick a weight you...Read More
Nasal Breathing Warm-up: You will only be breathing through your nose for this entire warm-up. Why do we practice nasal breathing? In a nutshell, it improves our fitness. Normally, when we feel as though we need more oxygen, it’s really our body’s inability to deal with the buildup of carbon dioxide. Even though it doesn’t...Read More
We had a great time celebrating our 10 Year Anniversary on Saturday! And, we had a little surprise gift for our COMMITTED CLUB members. 8 people joined our Ten Year Committed Club and we had another 41 people in the Five Year Committed Club representing 5 thru 9 years of membership at CFWP! We want...Read More
Warm-up: Strength: Box height is dependent on your height. Your quad should be parallel with the ground when you are stepping on the box. There should not be an upward angle aka. the box is too tall. Farmer’s hold dumbbells for weight on both movements. 4 sets10 Weighted Step Ups (right)Rest 30sec10 Weighted Step Ups...Read More
Warm-up Strength: Every 2min x 12min Back Squat 6×65, 4×75, 2×80, 2×85, 1×90%, 5×65% Conditioning: 21-15-9 Dumbbell Floor Press Dumbbell Front Squat Renegade Row* *Today it’s just the row, no push-up in between. 1 rep = row L, row R. Make sure your hips are low, in a plank position and not higher than your...Read More
