Announcements - July 4th there will be 1 class at 9am and Open Gym at 10am
- 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 a few weeks back 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!
Skill
- 3x800m Run, compare to 5/28/16
- Rest 3 minutes between runs
Conditioning
In teams of 2, complete (18:00 time cap)
- 25 Wall climbs
- 50 Box jumps, 36"/30"
- 100 Goblet squats, 70#/53#
- 200 Grasshoppers
Break up reps as desired. One partner works at a time.
Read MoreAnnouncements - July 4th there will be 1 class at 9am and Open Gym at 10am
- 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 a few weeks back 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
- Snatch balance, build to a heavy 3
- Strict T2B practice between sets
Conditioning
3 Rounds for time of:
- 5 {Toes-to-ring + Muscle-up}
- 200m Run
- 10 Power snatch, 115#/75#
- 200m Run
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!
- If you missed Kristin Wallace's nutrition talk a few weeks back 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
- Deadlift, work up to a heavy 5
- HS walking practice between sets
Conditioning
For 5 Minutes:
Rest 2 minutes, 5 Minute AMRAP of:
- 10 Deadlift, 225#/155#
- 20 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, 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 a few weeks back 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
- Split jerk, 5x2 across @ 90%
- GHD Sit-ups between sets
Conditioning
Four 3-minute rounds of:
- Row 500m
- 10 Push press, 115#/75#
- ME Burpees in remaining time
Rest 2 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. 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 a few weeks back 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
- Overhead squat, build to a heavy 3
- Strict pullups, 3 sets of the same rep scheme (e.g 3x15)
Conditioning
21 Minute Rotating EMOM of:
- 7 OHS, 135#/95#
- 10 cal Row
- 15 KB swings, 53#/35#
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!
- If you missed Kristin Wallace's nutrition talk a few weeks back 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
8 min EMOM of:
- 1 squat snatch; compare to 6/8/16
Conditioning
Five 2-minute rounds of:
- 200m Run
- 5 Hang squat snatch, 135#/95#
- ME Double unders 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!
- If you missed Kristin Wallace's nutrition talk a few weeks back 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
- Build to a heavy of: {1 High hang squat clean + 1 Hang squat clean above the knee + 1 Hang squat clean below the knee}; compare to 5/24/16
- GHD Sit-ups between sets
Conditioning
For time, 10-9-8-7-6-5-4-3-2-1 of:
- Power cleans, 115#/75#
- Wall balls, 20#/14#
- Bike for cal
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!
- If you missed Kristin Wallace's nutrition talk a few weeks back 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
- Back squat, 3x10 buidling (compare to 5/23/16)
- Strict ring dip, 3 sets of the same rep scheme (e.g 3x15)
Conditioning
For time (5:00 time cap, compare to 4/18/16):
At 5:00 complete for time:
- 800m Run
- 50 Thrusters, 95#/65#
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!
- If you missed Kristin Wallace's nutrition talk a few weeks back 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!
Skill
- 4x400m Run
- Rest 2 minutes between runs; aim for consistency across all runs
Conditioning
:In teams of 3, complete for time:
- 300/240 cal row in 50/40 cal increments (each teammate rows twice)
Non-rowing partners complete AMRAP of:
- 30 KB swings, 70#/53#
- 4 Waiters carries, 100', 70#/53#, alternating arms each time
One partner works at a 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!
- If you missed Kristin Wallace's nutrition talk a few weeks back 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
- Hang squat snatch, build to a heavy double
- Strict/weighted C2B Pullups, work up to a heavy double
Conditioning
Complete 5 rounds for time of:
- 5 Power snatch, 135#/95#
- 15 Wall balls, 20#/14#
Rest 3 Minutes then complete 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!
- If you missed Kristin Wallace's nutrition talk a few weeks back 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
- Build to a heavy of the following complex: {2 Behind-the-neck push press + 3 OHS}
- GHD Sit-ups between sets
Conditioning
2 Minute ME of:
Rest 2 minutes then 2 Minute ME of:
Rest 2 minutes then 2 Minute ME of:
Rest 2 minutes then 2 Minute ME of:
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!
- If you missed Kristin Wallace's nutrition talk a few weeks back 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
- Deadlift, work up to a heavy double (compare to 5/5/16)
- HS walking between sets
Conditioning
For 6 Minutes:
- Row for meters (compare to 5/19/16)
Rest 3 minutes then 6 Minute AMRAP of:
- 10 Toes-to-bar
- 5 Deadlifts, 275#/185#
- 5 Box jumps, 30"/24"
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!
- If you missed Kristin Wallace's nutrition talk a few weeks back 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
8 Minute EMOM of:
1 Clean & Jerk, compare to 6/2/16
Conditioning
For time:
- 30 Squat clean, 95#/65#
- 40 Push press, 95#/65#
- 50 Burpees over bar
Read More