CrossFit Papio – CrossFit We will be going in 2 separate heats in class today so we can judge each other through this workout. This is an opportunity to move your fitness to the next level and try competition. View Public Whiteboard Warm-up Warm-up (No Measure) Warm Up in 3 groups: A. Rowing -15x with […]

CrossFit Papio – CrossFit 2019 CrossFit Games Open Begins Tonight at 7:00 PM . CFP will be participating in the Open by programming the Open WODs every Friday during class! View Public Whiteboard Warm-up Warm-up (No Measure) Warm Up: -20 Step Ups -10x Kicks each Leg -10x Heel to Butt + Sampson Lunge -10x Elbow […]

CrossFit Papio – CrossFit View Public Whiteboard Open Gym (No Measure) 1. Create a Plan 2. Warm Up Well 3. Focus on Weakness or missed workout during the week 4. Use a Clock 5. Have fun and Own Your Workouts!Optional WOD below Deadlift (1-1-1-1-1-1-1-1) 1:30 minute clocl *75%-80%-85%-90%-93%-95%-97%- (97-102%) Shoulder Press (1-1-1-1-1-1-1-1) *1:30 min clock […]

CrossFit Papio – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Break Class in 3 Groups (4-6 people in each group): A. Row -5x 10 strokes for calories (start at damper setting 4 and increase 1 every 10 strokes until you finish 10 strokes at damper 10) B. Partner Banded Runs -5x each partner 30ft […]

CrossFit Papio – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 10 minute PVC Pipe warm up: -10x each leg OH hurdle Fwd/Bckwd hurdle step -10x leg swings each leg -10x Behind the Neck Press -10x Passthrough each way -5x Quarter squats, 5x Half Squats, 5x Full Squats -10x Sotts Press -10x OH Quarter Squat […]