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
Exactly TEN years ago today, we opened our doors for our very first workout at CrossFit Winter Park. Hitting the 10 year mark is a huge milestone for a CrossFit Affiliate and we couldn’t be more thankful and proud of what we have accomplished over the past decade. It’s not just about the workout. CFWP...Read More
Barbell Warm-up Olympic Lifting: Every 2min x 16min Sets 1-4: Power Clean + Jerk x 1.1* @75-80% Sets 5-8: Power Clean + Jerk @80%+ *Rest 10sec between singles Conditioning: 2rds 10 Hang Power Clean 135/95 25 Double-unders 10 Chest to Bar Pull-ups 25 Double-unders Rest exactly 2min then, 20 Hang Power Cleans 50 Double-unders 20...Read More
