WOD for Monday July 7th:



6x4 Back Squat
5 Rounds
200m Run
10 Power Snatch
100 Single Unders
5 Rounds
200m Run
10 Power Snatch
30 Double Unders


Thought for the Day:

“A year from now you may wish you had started today.”
– Karen Lamb


Did you know you may be able to get reimbursed for a portion of your CrossFit membership? 

Many plans offer up to $150/year.

Check your health insurance plan today!


Joan D

Hannah G

Dixie P

Lola P

Eleanor T

Jennifer S


The Movement Fix has shared the Morning Movement routine below.

We are challenging ALL CFFP MEMBERS

Hit this routine every morning for the next 30 Days. 

Give it a go, post up in comments daily!  Let’s do this!

Do you have a movement routine you do in the morning to get your body prepared for the day?


If you are like most people, you wake up in the morning, drink your coffee, sit and eat breakfast, sit in the car, sit at work, sit in the car on the way to the gym, and then HIT A WORKOUT HARD.

There is a big disconnect there. Sit, sit, sit, sit, sit, WORKOUT.

Get your body prepped from the get go. Run through the routine in this video for 5-10 minutes every morning. Commit to doing this for 1 month and see the changes it makes in your life.

Your body craves being moved through its full ranges of motion. Use it or lose it, literally. PRIME THE PUMP!!

The routine is:
10 shoulder rotations
10 prayer stretches
10 crab walk rocks

10 ankle moves
10 hip rotations
10 straight leg raises
10 hip extensions
repeat on other leg

spine 10 cat camels (don’t push the ranges of motion)

ps. This will ENHANCE your movement/mobility/stability training later in the day, it won’t replace it

Note: This video is not mean to treat or diagnose medical conditions. If you are having pain, consult your physician.

Thanks to The Movement Fix www.themovementfix.com for sharing this. Hop over and check out their site!

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