Announcements
Strength
- Back squat, 6x2 across, 5# more than 4/19/16
- HS walking practice between sets
Conditioning
Five 90-second rounds of:
- 20/15 cal bike
- ME Wall balls, 20#/14#, in remaining time
Rest 90 seconds between rounds. Goal is consistency.
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Strength
8 Minute EMOM of:
Conditioning
9 Minute AMRAP of 3-6-9-12-etc of
- Squat clean, 115#/75#
- Burpee over bar
Complete 3 Bar Muscle-ups after each round (sub strict pullups)
Read MoreAnnouncement
- Remember TODAY is our 'Love for Lisa' charity event! There will be no classes or Fundamentals this morning, but there will be heats of 2 workouts running continuously from 930am-12pm. (as well as a floater) Doors open at 9am - all skill levels, and friends/family welcome (all workouts can be modified very easily to accommodate any and everyone)! We have a lot of items up for bid on silent auction with all proceeds going directly to Lisa to help with her fight against cancer. You can donate directly here if you're interested, or at the event! We'll be heading to Harvard Gulch at 1pm for a BBQ and afternoon of volleyball and lawn games. Come on out - Lisa has received good news after her second surgery so we have lots to celebrate!
WOD 1:
10 Minute AMRAP of:
- 10 KB swings, 70#/53#
- 10 Goblet Squats, 70#/53#
- 10 Overhead Lunge, 70#/53# (alternate arms each round)
WOD 2:
10 Minute AMRepsAP of:
- 10/7 cal bike
- 1 Burpee box jump, 30"/24"
- 10/7 cal bike
- 2 Burpee box jumps, 30"/24"
- 10/7 cal bike
- 3 Burpee box jumps, 30"/24"
- etc
So the every round the bike amount stays the same, but one rep is added to the burpee box jumps.
Floater
For time:
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, click here to find a series of blog posts from Dr. Lisa Goodman ofWashington Park Chiropractic for a medical professional's take on starting CrossFit with us!
- Remember this Saturday, 5/14, is our 'Love for Lisa' charity event! There will be no classes or Fundamentals on Saturday, but there will be heats of 2 workouts running continuously from 930am-12pm. (as well as a floater) Doors open at 9am - all skill levels, and friends/family welcome! We have a lot of items up for bid on silent auction with all proceeds going directly to Lisa to help with her fight against cancer. You can donate directly here if you're interested, or at the event! We'll be heading to Harvard Gulch at 1pm for a BBQ and afternoon of volleyball and lawn games. Come on out - Lisa has received good news after her second surgery so we have lots to celebrate!
Strength
- 5x{Clean pull from the hang + Hang squat clean} across @75%
- GHD Sit ups between sets
Conditioning
Four 3-minute rounds of
- 400m Run
- 15 Power cleans, 95#/65#
- ME Double unders in remaining time
Rest 2 minutes between rounds.
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Announcements
- 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, click here to find a series of blog posts from Dr. Lisa Goodman of Washington Park Chiropractic for a medical professional's take on starting CrossFit with us!
- Remember this Saturday, 5/14, is our 'Love for Lisa' charity event! There will be no classes or Fundamentals on Saturday, but there will be heats of 2 workouts running continuously from 930am-12pm. (as well as a floater) Doors open at 9am - all skill levels, and friends/family welcome! We have a lot of items up for bid on silent auction with all proceeds going directly to Lisa to help with her fight against cancer. You can donate directly here if you're interested, or at the event! We'll be heading to Harvard Gulch at 1pm for a BBQ and afternoon of volleyball and lawn games. Come on out - Lisa has received good news after her second surgery so we have lots to celebrate!
Strength
- Back squat, 5x3 across, 5#-10# more than 4/11/16
- Perfect kipping practice/MU progressions
Conditioning*
Complete 6 Rounds for time of:
- 8 Front squat, 135#/95#
- 4 Muscle-ups
*from the vault! compare to 2/24/14
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. At the start of 2016, Lisa committed to a 2-month trial at CFWP, has now given CF a thumbs up from her experience, and will be continuing to train with us regularly now that her experiment is over! Day 1, The Best Parts of Gym Class, Everything is Everything, How do you learn CrossFit?, CrossFit Week 4, Joint Mobility, Myofascial Release, Tiny Setback, Week 8 - Continuing with CrossFit
Strength
- 5x{2 Snatch balance + 3 OHS} across @ 60% 1RM OHS; focus is speed under the bar
- Bar muscle-ups, 3x7
Conditioning
Every 5:00 for 3 rounds, complete for time:
- Row 500m
- 12 OHS, 115#/75#
- 5 {Strict T2B+Strict C2B Pullup}
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. At the start of 2016, Lisa committed to a 2-month trial at CFWP, has now given CF a thumbs up from her experience, and will be continuing to train with us regularly now that her experiment is over! Day 1, The Best Parts of Gym Class, Everything is Everything, How do you learn CrossFit?, CrossFit Week 4, Joint Mobility, Myofascial Release, Tiny Setback, Week 8 - Continuing with CrossFit
Strength
8 Minute EMOM of:
- 1 Clean and Jerk
- Aim to finish more minutes (or 5# more) comparied to your heaviest from 4/18/16
Conditioning
Every 3 minutes for 5 rounds, complete for time:
- 20/16 cal bike
- 5 Squat cleans, 155#/105#
- 5 S2OH, 155#/105#
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. At the start of 2016, Lisa committed to a 2-month trial at CFWP, has now given CF a thumbs up from her experience, and will be continuing to train with us regularly now that her experiment is over! Day 1, The Best Parts of Gym Class, Everything is Everything, How do you learn CrossFit?, CrossFit Week 4, Joint Mobility, Myofascial Release, Tiny Setback, Week 8 - Continuing with CrossFit
Skill
- Row intervals, 8x250m
- Alternate back and forth with a partner until you have each completed eight rows
WOD
In teams of 2, complete for time:
One partner works on the wall balls at time. For the first 100 wall balls, the team also completes as many Turkish Get-ups, 53#/35#, as possible. For the second 100 wall balls, the team also completes as many grasshoppers as possible.
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. At the start of 2016, Lisa committed to a 2-month trial at CFWP, has now given CF a thumbs up from her experience, and will be continuing to train with us regularly now that her experiment is over! Day 1, The Best Parts of Gym Class, Everything is Everything, How do you learn CrossFit?, CrossFit Week 4, Joint Mobility, Myofascial Release, Tiny Setback, Week 8 - Continuing with CrossFit
Strength
- Build to a heavy of the following complex: {2 Behind-the-neck push press + 3 OHS}
- Perfect kipping (or MU practice) between sets
Conditioning: 2016 CF Master's Qualifier Event 4
For time:
- 55 Burpees over bar
- 34 OHS, 95#/65#
- 21 Muscle-ups
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. At the start of 2016, Lisa committed to a 2-month trial at CFWP, has now given CF a thumbs up from her experience, and will be continuing to train with us regularly now that her experiment is over! Day 1, The Best Parts of Gym Class, Everything is Everything, How do you learn CrossFit?, CrossFit Week 4, Joint Mobility, Myofascial Release, Tiny Setback, Week 8 - Continuing with CrossFit
Strength
- Hang squat clean, 5x3 across @ 75%
- HS holds between sets
Conditioning
For 6 minutes:
Rest 3 minutes then 6 minute AMRAP of:
- 15 Power cleans, 115#/75#
- 50 Double unders
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