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

Mobility: Shoulders Skill: Muscle Up progressions (If you are proficient at MU, then take 10min to work on an EMOM) Prehab/rehab: 2 sets IYTW’s + 8 Single Leg RDL 2-person team 5rds each 300m Row 30sec Plank Hold 30sec Dead Hang Hold (from rig)Read More

Warm-up: 200m run then 3rds of: 8 Good Morning (45/35) 8 Back Rack Lunges 8 Bird Dog Strength: Deadlift 10 x 60/65/70% EMOM x 15 1) 15 Russian KBS (53/35) 2) 10 Box Jump Overs (24/20) 3) 8 Burpee To 6” TargetRead More

Warm-up: 200m run then 3rds of: 10 Shoulder Taps 10 Strict T2B @3111 Strength: 1a) Press 3×8 @ 70% 1b) Ring Pull-up 3×6 reps Every 4min for 4rds 400m Run 10 Push Press (115/75) 10 C2BRead More

Reminder: Winter Park Cryosauna is open for business starting this evening at 5:30pm. Click here to make an appointment and please fill out our online waiver here before arriving. Warm-up: 200m run then 3rds of: 8 Glute bridge w/ kick out 5 OHS 5 Snatch Balance (pvc) Strength: Back Squat 10x 60/65/70% Oly: Every 90sec...Read More