1800 N. Hobart
Pampa TX, 79065
(806)-440-1992

Happy Birthday Mutt and Janet!!

CrossFit Pampa – CrossFit Back Squat (5×5. 5-10# heavier than last week.) every 90 seconds. Metcon (Time) 6 Rounds of: 62 Double Unders 6 Squat Cleans Clean Weights: M(135,155,165,185,205,225) F(95,115,125,135,145,155)18 MInute Time Cap.
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The Open starts this week!!! Register now so you can be on a CFP intramural team!!

CrossFit Pampa – CrossFit Metcon (3 Rounds for reps) 3 Minutes of each Movement: Max Rep Strict Pull-Ups Max Rep GHD Sit-Ups Max Rep Strict Handstand Push-Ups Max Rep Candlesticks 1 MInute rest 2 Minutes of each 1 MInute rest 1 Minute of eachscore each round (3 rounds)
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Partner 18.1

CrossFit Pampa – CrossFit Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal RowOne partner holds a deadlift (225/155) while the other partner works.
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The First Friday Night Lights is in 1 week!!!! Get Signed for the Open Today!!!

CrossFit Pampa – CrossFit Clean Deadlift + Hang Power Clean + Hang Clean + Jerk (14 Minutes to work up to a heavy single.) 3 Clean Deadlifts 2 Hang Squat Cleans 1 Jerk Death by Thruster (AMRAP – Rounds and Reps) Death By Thruster (75/55)
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Happy Birthday Natalie!!

CrossFit Pampa – CrossFit Nasty Cat (Time) 200M Run 14 Burpee Box Overs (24/30) 89 Double Unders 200M Run 14 Bar Muscle-Ups 89 Double Unders 200M Run 14 Handstand Push-Ups 89 Double Unders 200M Run 14 Ring Muscle-Ups 89 Double Unders 30 Minute Cap/Rx+ Weighted Vest
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Sign Up for the Open!!

CrossFit Pampa – CrossFit Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Shoulder Press (10 Minutes to find a 5RM. )
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Get signed up for the Open!!!!!

CrossFit Pampa – CrossFit Back Squat (5X5 (70%) every 90 seconds) Metcon (Time) 21 Back Squats (95/65) 21 Back Rack Lunge (95/65) 21 Push-Ups 15 Front Squats 15 Front Rack Lunge 15 Push-Ups 9 Overhead Squats 9 Overhead Lunge 9 Push-Ups135/95 Rx+ 14 Minute Time Cap
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Sign Up for the Open!!!

CrossFit Pampa – CrossFit Metcon (Time) Accumulate 3 Minutes in an L-Sit hold. Every time you break do 15 Sit-Ups.10 Minute Cap. Metcon (AMRAP – Reps) AMRAP15 20 Burpees 250M Row 30 Burpees 500M Row 40 Burpees 750M Row 50 Burpees 1000M RowContinue to increase the...
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Open Gym 10am! We’ll leave for Perryton at 10:45 if you’re going!

CrossFit Pampa – CrossFit Clean (20 Minutes to find a heavy Single.) Crossfit Games Open 18.2 (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50/35 lb Bar-facing burpees -12 minute time cap – If you finish under the time cap, use remaining...
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Open Prep in Perryton tomorrow at 12!! Come compete!

CrossFit Pampa – CrossFit Handstand Walk (Distance) in 6 minutes find your longest HS Walk Metcon (Time) 30 Box Jumps (24/20) 5 Handstand Push-Ups 20 Pull-Ups 10 Handstand Push-Ups 10 Ring Dips 20 HSPU 10 Ring Dips 10 HSPU 20 Pull-Ups 5 HSPU 30 Box Jumps (24/20)20 Minute Time Cap
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