P6 CrossFit – CrossFit View Public Whiteboard Front Squat/Clean Warm Up (No Measure) 1:00 Row-work on keeping you shoulders blades pinned down and back while pulling your elbows all the way back The: 1. Drop into a extended lunge position (front knee behind the heel) 2. Drive your front knee forward and out, over your […]
P6 CrossFit – Kids CrossFit View Public Whiteboard Warm-up (No Measure) Warm up: 3 Rounds of 20 sec Squats 20 sec rest 20 sec Jumping jacks 20 sec rest 20 sec Mountain Climbers 20 sec rest Warm Up Games “Speed Drills” (No Measure) Class Size Any Objective Finish First Rules Lay out in a line
P6 CrossFit – CrossFit Foundations View Public Whiteboard Day Four On-Ramp (No Measure) MOVEMENTS TO REVIEW: Deadlift OHS Push Jerk MOVEMENTS TO TEACH: Main Movement: Snatch with a PVC Supplementary Movements: Thruster Pull-up and its scalings Explain what they are about to do and what Fran is (If you’ve ever done CrossFit you know Fran).
P6 CrossFit – CrossFit View Public Whiteboard Warm-up 0:00-10:00 3 Rounds: 10 inchworm 50′ Light farmers carry 20 Alternating Leg V-Ups :40 Handstand Hold Donatello (Time) 15:00-60:00 2 sets 75’ Farmers Carry 2xKettlebells 70/53 15 handstand push up 75’ Farmers Carry 2xKettlebells 70/53 20 ghd sit up (OR 20 Weighed Sit Up 25/15) 75’ Farmers
P6 CrossFit – CrossFit View Public Whiteboard Warm-up 0:00-12:00 12 Minute Clock: 1 Minute Assault Bike 1 Minute Row OR 2:00 jog 10 Dumbbell Single Leg RDLs (Each Side) *Start slow on machines or run and increase pace each round Raphael (AMRAP – Reps) 15:00-35:00 5 sets: 3 minute Amrap: 20/15 Calorie Bike 20/15 Calorie
P6 CrossFit – CrossFit Foundations View Public Whiteboard Day Three On-Ramp (4 Rounds for reps) MOVEMENT TO REVIEW: Shoulder Press MOVEMENTS TO TEACH: Main Movements: Deadlift Sumo Deadlift High pull Medball Clean Supplementary Movements: Jump Rope Kettle Bell Swing (American and Russian) WORKOUT: 4 Rounds for Reps 30 seconds on, 30 Seconds off of: Med
P6 CrossFit – CrossFit View Public Whiteboard Warm-up 0:00-12:00 2 Rounds: 1:00 Machine (OR jog) 30 Single Unders 30′ Banded Lateral Side Step (Each Way) 10 Banded Air Squats 5 Kip Swings Then Barbell Warmup Michelangelo (Time) 15:00-39:00 2 Rounds 80 Double Unders 20 Thrusters (95/65) 10 Bar Muscle Up – Rest 5:00 – For
P6 CrossFit – CrossFit Foundations View Public Whiteboard Day Two On-Ramp (Time) MOVEMENT TO REVIEW: Air Squat MOVEMENTS TO TEACH: Main Movements: Shoulder Press Push press Push Jerk Supplementary Movement: Box Jump Rowing WORKOUT: 4 Rounds for time of (4RFT): Row 250m 10 Push Press/Push Jerk 10 Box jump/Step-up Use PVC or light Barbell POST-WORKOUT:
P6 CrossFit – Kids CrossFit View Public Whiteboard Kids 3.1 (Time) WARM UP: Switch Sides: Divide the group in half and line them up facing each other on opposite sides of the room. Select a way to cross the space and call “switch!” to signal them to switch sides. Repeat with as many different movements
P6 CrossFit – CrossFit View Public Whiteboard Warm-up () Back Squat (Bulid to a 1RM or Heavy Single) Death by Back Squat (AMRAP – Reps) EMOM add one rep 0:00-1:00-5 Back Squats (50% 1RM) 1:00-2:00-6 Back Squats (50% 1RM) 2:00-3:00-7 Back Squats (50% 1RM) Continue until you can not complete all the back squats in
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COACH/ADMINISTRATOR
I was fully convinced before I attended my first CrossFit class in November 2019 that I would never be able to do CrossFit. It was way out of my comfort zone and I was scared. Even though I was still convinced I couldn’t do it, I decided to join P6. My goals were simple: try to get fit, try to get healthy, and try to see what I could accomplish, even though in my head I was still convinced I couldn’t do it. By the end of my first year, I had developed such a passion for CrossFit, I decided to step out of my comfort zone again and become a coach. My desire to help others achieve their health and fitness goals the way my coaches had helped me achieve mine is my driving force. My goals are still relatively simple: stay fit, stay healthy, and stay active. The bonus is that now I get to help OTHERS see what they can accomplish!
One of my favorite quotes comes from one of my favorite movies: “YOU ARE STRONGER THAN YOU BELIEVE!”
CrossFit Level 2 Certification
COACH
I am a husband and father. I am currently the Senior Assistant Golf Course Superintendent at the Farm Golf Club where I have been working for the past 7 years.
I started CrossFit because I was getting bored with the same bland routine of a traditional gym. I had a friend that had just started coaching and he talked me into trying it. I was hooked from the word go. I always enjoyed competing growing up as I played almost every ball sport you could. CrossFit brought back that competitive drive I was missing.
After several years of doing CrossFit, I began wanting to help people on their CrossFit journey so I obtained my CrossFit Level 1 Certificate. I enjoy helping people achieve things they never thought they would be able to accomplish. Seeing people conquer fears and experiencing that “light bulb coming on moment” is rewarding to me.
One piece of advice I would give to anyone whether they are new to CrossFit or have been doing it for years would be to enjoy the CHASE of mastering the movements.
CrossFit Level 1 Certification
CEO/HEAD COACH
This is the short version: One September morning, the 9-11 tragedies happened. My best friend and I decided that it was our duty to do our part to protect the freedoms that we barely knew anything about. The last time was blown up while deployed to Iraq, I was hit in the head with a piece of shrapnel.
I lost all memory from before that point, and I still have no visual memory to this day. I was discharged from the military and had to figure out how to move forward. I have now been out of the military since 2007 and have found ways to work around these things, to where most people I meet, don’t even notice anything is different. Because of the traumatic brain injury suffered, have had an MRI on my brain, yearly since the incident. In June of 2015 I received a call from a VA neuro surgeon telling me that my scar tissue had grown and that he believed it was a brain tumor. He requested that I come in immediately to have it removed. I honestly believed it was still just scar tissue and they were overreacting. Man was I wrong. After multiple types of MRI’s proving that it was a tumor, I went in to have it surgically removed. Turns out, it is an incurable type of brain cancer that is supposed to come back (but more on that later).
So I went through months of chemo and daily radiation treatments. During that time I felt pretty terrible, so I ate A LOT. Not only did I eat a lot, but I ate a lot of pure junk food which lead to me weighting over 250 lbs, I knew it was time to stop feeling sorry for myself, and that I needed to get up, get back in shape. I am convinced that everything I’ve learned about nutrition, fitness, and lifestyle will not only delay the return of the cancer, but I honestly don’t think it’s coming back at all (I’m an optimist though).
I had always (even before the military) wanted to get into buying houses, fixing them up, and selling/renting them. I figured there was no time life the present, and pulled the trigger on that dream. The process of taking something that needs work, and making it the best it can be, is a passion of mine that now translates directly into being the Owner of P6 CrossFit. I know it sounds cheesy, but once you get told that you have cancer, everything in life suddenly has more purpose and you realize that tomorrow isn’t promised. You realize that you have a limited amount of time to fulfill your potential and do what makes you happy. Helping others live longer, healthier, better lives is what makes me happy. P6 CrossFit has been my opportunity to help more people in a shorter amount of time than anything I have ever done. I am able to help others reach AND exceed their goals on a daily basis. I get to see people come into the gym intimidated, with low self-esteem, and watch them transform into extremely confident and proud individuals.
CrossFit Level 2 Certification
USA Weightlifting Level 1 Certification
Precision Nutrition Coach
