Warm-up: Group dynamic skills and drills- high knees, butt kicks, side shuffle, bear crawl etc… Strength: Deadlift 6×65% 4×70% 3×75% 2×80% WOD: EMOM x 16 1) 8 Burpee Box Jump Over (24/20) 2) 10 KBS + 10 Sit-up (53/35) 3) 15 UB Wall Ball (20/14) 4) 100m SprintRead More

Warm-up: 200m run then 3rds of: 10 Scap Push-up 45sec L-sit 8 Thruster (45/35) Strength: Press 3×6 @78-80% Lurong Challenge WOD 1 3min Row for Cal 1min Rest 3min Max Cluster or G2OH 1min Rest 3min Row for CalRead More

Warm-up: 200m run then 3rds of: 5 BTN Snatch Grip Press 5 OHS 5 Snatch Balance (45/35) Strength: Back Squat 6 x 60/65/70/75/80% WOD: 9min AMRAP 5 Power Snatch 10 Pull-up 15 DU Rx 115/75 Rx+ 135/95 & C2B *must do all movements as Rx+ Finish: 3sets IYTW’s 15 Partner Glute Ham RaisesRead More

Warm-up: 200m run then 3rds of: 10 Bird Dog 6 Thruster (45/35) 10 Hollow Rock Strength: 3sets Pause Front Squats x 4-5 reps @23X1 Rest 2min Games Open 11.5 20min AMRAP 5 Clean (145/100) 10 T2B 15 Wall Ball (20/10” 14/9”)Read More

Mobility: Shoulders and Ankles Skill: Double Under practice If proficient at DU, perform 6sets of 30sec DU + 30sec Plank Hold for Max reps of DU 4rds for quality, not for time: 2 Rope Climb or Legless Rope Climb 10m HS Walk 45sec L-sit 5 Ring to Chest Pull-up 10 Parallette Pass Thru 200m run...Read More

Warm-up: 20 Jumping Jacks, 5 Pushup to Inchworm Then, 5min of Dynamic Warm-up drills: High knees, Butt Kicks, Side Shuffle, Duck Walk, Bear Crawl, Crab Walk, etc…. Strength: Deadlift 8×60/65 6×70 4×75% EMOM x 15 1) 45sec Row for Cal 2) 5 Ring Dip + 8 Ball Slam (25/15) 3) 6 Front Rack Lunge (95/65)...Read More

Don’t forget that Dan Bailey and Miranda Oldroyd will be joining us all morning. Check out our Facebook event for more information. Warm-up: 200m run then 3rds of: 10 Shoulder Taps 6 Strict T2B @3111 10 Dislocates Strength: Press 3×7 @75% Every 3min for 15min (5 rounds) 300m Run 8 Box Jump (24/20) *Step-down only...Read More

Warm-up: 200m run then 3rds of: 10 Scap Push-ups 10 OHS 10 Glute Bridge Strength: Back Squat 8 x 60/65/70/75% EMOM x 12 1) 5 UB Power Snatch + 15 DU 2) 8-10 C2B Finish: 3 sets IYTW’s 15 Partner Glute Ham RaisesRead More

On Tuesday Jan. 12th, Progenex athletes and multi-year CrossFit games athletes, Miranda O. and Dan B. will be hanging out, training and even coaching at CFWP! We will also have a one day special Progenex sale! Come in to visit the gym and tour our new Winter Park Cryosauna. A huge thanks to Progenex for...Read More

Barbell Warm-up Oly: Every 90sec for 8 sets Power Clean + Hang Clean + Front Squat (Build to a heavy set, but keep it unbroken) WOD: 3rds 15 Thruster (95/65) 15 T2BRead More