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 ofWashington Park Chiropractic for a medical professional's take on starting CrossFit with us!
- If you missed Kristin Wallace's nutrition talk last Saturday or want to remember some of the info she discussed, check out this article she just wrote, "Metabolic Efficiency and CrossFit". Thanks for sharing Kristin!
Strength
- Bench/strict press, 5x3 across, 5# more than 4/28/16
- Strict/weighted Pullups, 5x3 building
Conditioning
5 Minute AMRAP of:
- 250m Row
- 15 S2OH, 135#/95#
Rest 2 Minutes then 5 Minute AMRAP of:
- 10 Burpees
- 10 Strict Pullups
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Strength
- Hang squat clean, build to a heavy 3
- HS walking between sets
Conditioning
21 Minute Rotating EMOM of
- Bike 15/10 cal
- 15 Wall balls, 20#/14#
- 6 Power cleans, 135#/95# + 6 Box jumps, 30"/24"
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Strength
- Back squat, 5x3 across @90%, or 5# more than 5/9/16
- Strict weighted ring dips, 5x3 building
Conditioning
Four 3-minute rounds of:
- 10 Front squats, 135#/95#
- 400m Run
- ME Muscle-ups 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! 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!
- This Saturday 6/4 8am-9am, Kristin Wallace from eNRG Sports Nutrition will be giving another nutrition lecture, this one on nutrient timing. All welcome, come for the talk and stay for a workout at 9am!
Strength
- Back squat, 3x5 across @85%, compare to 5/3/16
- HS walking between sets
Conditioning
Five 2-minute rounds of
- 14 Wall balls, 20#/14#
- 7 Box jumps, 30"/24"
- ME Row for cal in remaining time
Rest 1 Minute between rounds. Goal is consistency.
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!
- This Saturday 6/4 8am-9am, Kristin Wallace from eNRG Sports Nutrition will be giving another nutrition lecture, this one on nutrient timing. All welcome, come for the talk and stay for a workout at 9am!
Strength
- Deadlift, work up to a heavy 3, compare to 4/20/16
- L-Sit Practice between sets
Conditioning
6 Minute AMRAP of:
- 30/20 Cal Bike
- 10 Deadlift 225#/155#
Rest 3 Minutes then 6 Minute AMRAP of:
- 10 KB Swings, 70#/53#
- 30 Double Unders
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!
- Holiday Hours for today! We'll be open from 9am-11am, and running heats of Murph at 9am, 930am, and 10am. Plenty of scaling options, hope to see you there! If you want to do train today but not do Murph, come on in and we'll have some different options.
Conditioning: Murph*
For time, complete:
- 1 Mile Run
- 100 Pullups
- 200 Pushups
- 300 Air squats
- 1 Mile Run
Partition the pullups, pushups, and squats as desired. If you have a 20# vest, wear it.
*compare to last Memorial Day
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!
- Holiday Hours for Memorial Day (Monday 5/30)! We'll be open from 9am-11am, and running heats of Murph at 9am, 930am, and 10am. Plenty of scaling options, hope to see you there!
Skills
- 3x800m Run, compare to 4/23/16
- Rest 3 minutes between runs
Conditioning
In teams of 3, complete (15 minute time cap):
- 5 Miles Bike, in 0.5 mile increments (teams of all women: bike 4 miles in 0.4 mile increments)
WIth only one person working at a time, non-biking partners complete AMRAP of:
- 8 Turkish Get-ups, 53#/35# alternating arms
- 160' Bear crawl (20' down and back, four times)
- 160 Double unders
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Strength
- Bench, 5x5 across, 5# more than 4/14/16
- Glute ham raises between sets
Conditioning
0:30 on, 0:30 off for 8 Minutes of:
- Burpee box jump over, 24"/20"
Rest 2 Minutes then 0:30 on, 0:30 off for 8 Minutes of:
- Odd: Bike for cal
- Even: HSPU
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Strength
- Back squat, 3x10 building; aim to get 5-10# more than 4/25/16
- HS walking practice between sets
Conditioning
Four 3-minute rounds of
- 400m Run
- 10 Thrusters, 115#/75#
- ME KB swings, 70#/53# in remaining time
Rest 2 minutes between rounds. Goal is consistency across rounds.
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Strength
- Deadlift, work up to a heavy 5, compare to 4/6/16
- Strict ring dips, work up to a heavy weighted 5
Conditioning
For 6 Minutes:
Rest 3 Minutes then 6 Minute AMRAP of
- 15 Deadlifts, 185#/135#
- 15 Toes-to-bar
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