Announcements
Strength
- Bench press, 6x2@ 90% 1RM
- Strict weighted pullups, work up to a heavy double
WOD
3 Rounds for time of (Rx+ 4 rounds):
- 15/12 Cal Bike
- 15 C2B Pullups
- 15 HSPU
- 15 Deadlifts, 225#/155#
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Strength
E202 for 6 rounds, complete:
- 2 Squat snatches (singles) + 30 Sec HS Hold
WOD
For 12 minutes, complete 5-10-15-20-etc of
- Power snatch, 95#/65#
- Burpee over bar
- Run 200m after each round
So 5 of each then 200m run, 10 of each then 200m run, etc.
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Strength
- Squat clean & jerk, find a heavy single
- GHD situps/L-sit practice between sets
WOD
Every 5 minutes for 3 rounds complete for time:
- 500m Row
- 50 Double unders
- 10 Clean & jerks, 135#/95#
Read MoreAnnouncements
- Curious about CrossFit or looking for a new CF gym? We'd love to have you come in for a free class and see what we're all about! New CrossFitters should aim to try out one of our L1/L2 classes, experienced CFers can come by anytime. Click here to sign yourself in! And remember we have free unlimited off street parking!
- Attention new CrossFitters! Our Fundamentals Intro Program runs every Saturday, 9am-11am. Click here to find out more and sign up! If you're hesitant about getting started, check out this ongoing series of blog posts from Dr. Lisa Goodman of Washington Park Chiropractic for a medical professional's take on starting CrossFit with us: Day 1, The Best Parts of Gym Class, Everything is Everything, How do you learn CrossFit?, CrossFit Week 4,
- The February CFWP Goal Setting Workshop will be this Saturday 2/13, 730am-9am. All welcome, stick around for a WOD after!
- The 2016 CrossFit Open is nearly here! Register here - remember to put yourself on the CrossFit Wash Park team! - and we're having a meeting to discuss expectations, etc for the Open at 11am this Saturday 2/13!
Strength
Find a heavy for the following complex:
- Snatch grip Deadlift + 3 Hang power snatch
- Strict/weighted pullups between sets; if possible, work up to a weighted triple
WOD
2 Rounds for time of:
- 15 Power snatch, 115#/75#
- 25 C2B Pullups
- 35 Wall balls, 20#/14#
Read MoreAnnouncements
- Curious about CrossFit or looking for a new CF gym? We'd love to have you come in for a free class and see what we're all about! New CrossFitters should aim to try out one of our L1/L2 classes, experienced CFers can come by anytime. Click here to sign yourself in! And remember we have free unlimited off street parking!
- Attention new CrossFitters! Our Fundamentals Intro Program runs every Saturday, 9am-11am. Click here to find out more and sign up! If you're hesitant about getting started, check out this ongoing series of blog posts from Dr. Lisa Goodman of Washington Park Chiropractic for a medical professional's take on starting CrossFit with us: Day 1, The Best Parts of Gym Class, Everything is Everything, How do you learn CrossFit?, CrossFit Week 4,
- The February CFWP Goal Setting Workshop will be this Saturday 2/13, 730am-9am. All welcome, stick around for a WOD after!
- The 2016 CrossFit Open is nearly here! Register here - remember to put yourself on the CrossFit Wash Park team! - and we're having a meeting to discuss expectations, etc for the Open at 11am this Saturday 2/13!
Strength
- Overhead, work up to a heavy 5 with tempo 13x1 (compare to 1/15/16)
- 5 minute EMOM of GHD Sit Ups or Hollow rocks
WOD
For time,
Then complete 3 rounds of:
- 10 OHS, 115#/75#
- 15 Burpees over bar
Then
Read MoreAnnouncements
- Curious about CrossFit or looking for a new CF gym? We'd love to have you come in for a free class and see what we're all about! New CrossFitters should aim to try out one of our L1/L2 classes, experienced CFers can come by anytime. Click here to sign yourself in! And remember we have free unlimited off street parking!
- Attention new CrossFitters! Our Fundamentals Intro Program runs every Saturday, 9am-11am. Click here to find out more and sign up! If you're hesitant about getting started, check out this ongoing series of blog posts from Dr. Lisa Goodman of Washington Park Chiropractic for a medical professional's take on starting CrossFit with us: Day 1, The Best Parts of Gym Class, Everything is Everything, How do you learn CrossFit?, CrossFit Week 4,
- The February CFWP Goal Setting Workshop will be this Saturday 2/13, 730am-9am. All welcome, stick around for a WOD after!
- The 2016 CrossFit Open is nearly here! Register here - remember to put yourself on the CrossFit Wash Park team! - and we're having a meeting to discuss expectations, etc for the Open at 11am this Saturday 2/13!
Strength
E202 for 6 rounds, complete:
- 2 Squat cleans (singles) + 30 Sec HS Hold
WOD
Five 2-minute Rounds of:
- 200m Run
- 10 Toes-to-bar
- ME Power cleans, 155#/105# (Rx+ 185#/125#) in remaining time
Rest 1 minute between rounds.
Read MoreAnnouncements
- Curious about CrossFit or looking for a new CF gym? We'd love to have you come in for a free class and see what we're all about! New CrossFitters should aim to try out one of our L1/L2 classes, experienced CFers can come by anytime. Click here to sign yourself in! And remember we have free unlimited off street parking!
- Attention new CrossFitters! Our Fundamentals Intro Program runs every Saturday, 9am-11am (with the exception of this weekend 2/6). Click here to find out more and sign up! If you're hesitant about getting started, check out this ongoing series of blog posts from Dr. Lisa Goodman of Washington Park Chiropractic for a medical professional's take on starting CrossFit with us: Day 1, The Best Parts of Gym Class, Everything is Everything, How do you learn CrossFit?, CrossFit Week 4,
- The February CFWP Goal Setting Workshop will be this Saturday 2/7, 730am-9am. All welcome, stick around for a WOD after!
- The 2016 CrossFit Open is nearly here! Register here - remember to put yourself on the CrossFit Wash Park team! - and we're having a meeting to discuss expectations, etc for the Open at 11am this Saturday 2/13!
Strength
- Front squat, 6x2 across, 90% 1RM
- In between sets, complete 5 perfect kipping swings (on a bar or rings)
WOD
For 5 Minutes:
- Bike for total Cal (and distance), aiming to work at a consistent pace
Rest 3 Minutes, then for 5 minutes, complete 2-4-6-, etc each of::
- Front Squats, 155#/105#
- Muscle-ups
Read MoreCFWP Super Bowl Party Today!
We are having a last minute Super Bowl Party at CFWP! We'll be there at 330pm; potluck style. We have a good amount of seating, but brining a camping chair wouldn't hurt just in case. Also, I've heard whispers that *some* folks will be choosing a team and completing a burpee for every yard of passing and 10 air squats per point (similar to the Dave Castro vs Dan Bailey challenge for the Super Bowl last year). To say this part is optional would be an understatement. Hope to see you there!
Announcements
Read MoreAnnouncements
- Curious about CrossFit or looking for a new CF gym? We'd love to have you come in for a free class and see what we're all about! New CrossFitters should aim to try out one of our L1/L2 classes, experienced CFers can come by anytime. Click here to sign yourself in! And remember we have free unlimited off street parking!
- Attention new CrossFitters! Our Fundamentals Intro Program runs every Saturday, 9am-11am (with the exception of this weekend 2/6). Click here to find out more and sign up! If you're hesitant about getting started, check out this ongoing series of blog posts from Dr. Lisa Goodman of Washington Park Chiropractic for a medical professional's take on starting CrossFit with us: Day 1, The Best Parts of Gym Class, Everything is Everything, How do you learn CrossFit?, CrossFit Week 4, Chiropractic, Mobility, & CrossFit
- We have five teams competing in Tuff Love at CrossFit Sanitas in Boulder tomorrow (Sat 2/6), and as such Saturday Open Gym will be shifted to BEFORE the classes. Loren will be there 6-730am, and Varca at 8am. THERE WILL BE NO OPEN GYM AT 11am on SAT 2/6! Heat times are here in case you're interested in heading up to watch!
Strength
- 10x (0:20 on, 0:40 off) row for calories; every round is all out
- 10x (0:20 on, 0:40 off) HS holds or HS walking
WOD
In teams of 3, complete (15 minute time cap):
- 5 mile bike (partners switch whenever they want)
When not biking, partners complete AMRAP of:
- 10 KB snatch, 53#/35#
- 10 OH lunge, 53#/35#
Each round is completed with the same arm, and partners alternate rounds. The "resting" partner completes plank until it is their turn. Alternate arms every time it is your turn (so do one round right, next round left, etc).
Read MoreAnnouncements
- Curious about CrossFit or looking for a new CF gym? We'd love to have you come in for a free class and see what we're all about! New CrossFitters should aim to try out one of our L1/L2 classes, experienced CFers can come by anytime. Click here to sign yourself in! And remember we have free unlimited off street parking!
- Attention new CrossFitters! Our Fundamentals Intro Program runs every Saturday, 9am-11am. Click here to find out more and sign up!
Strength
- Back squats, 6x2 across @ 55x1
- 5 minute EMOM of L-sits
WOD
In teams of 2, complete 8 rounds of:
- 20/16 cal bike
- 20 Wall Balls, 20#/14#
Partners alternate complete rounds. 2-minute time cap per round.
Read MoreAnnouncements
- Curious about CrossFit or looking for a new CF gym? We'd love to have you come in for a free class and see what we're all about! New CrossFitters should aim to try out one of our L1/L2 classes, experienced CFers can come by anytime. Click here to sign yourself in! And remember we have free unlimited off street parking!
- Attention new CrossFitters! Our Fundamentals Intro Program runs every Saturday, 9am-11am. Click here to find out more and sign up!
Strength
- Work up to a heavy of: 1 Squat clean + 2 Front squats (compare to 1/18/16)
- 5 minute EMOM of 5 strict/weighted ring dips
WOD
Three 4-minute rounds of:
- 30/24 Calorie row
- 20 Clean & jerks, 95#/65#
- ME Double unders in remaining time
Rest 2 minutes between rounds
Read MoreAnnouncements
- Curious about CrossFit or looking for a new CF gym? We'd love to have you come in for a free class and see what we're all about! New CrossFitters should aim to try out one of our L1/L2 classes, experienced CFers can come by anytime. Click here to sign yourself in! And remember we have free unlimited off street parking!
- Attention new CrossFitters! We're running a special on our Intro Program this month! $129 for Fundamentals plus unlimited classes for a month ($274 value). Fundamentals runs every Saturday, 9am-11am. Click here to find out more and sign up!
- We are at least temporarily pulling the official Oly hours off the class schedule. All CFWPers are still welcome to come work specifically on Olympic Lifting on the platforms during any class or open gym time, and extra Oly programming will continue to be provided.
Strength
- Find a heavy of {1 Power snatch + 1 Hang squat snatch + 1 OHS}
- 5 minute EMOM of 20 sec ME hollow rocks
WOD
For 6 Minutes:
- Row for meters (or bike for miles)
Rest 3 minutes then 6 Min EMOM of (complete all in each minute):
- 3 Power snatch, 95#/65# (Rx+ 3 reps @ 135#/95#)
- 5 Toes-to-bar (Rx+ 6 reps)
- 7 Wall balls, 20#/14# (Rx+ 9 reps)
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