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 potential CrossFitters! Think you need to already be "in shape" to get started? Are you intimidated by the intensity or by doing movements you're unfamiliar with? Checking out this article - "Scared of CrossFit?" - might change your mind! Our Fundamentals Intro Program runs every Saturday, 9am-11am. Click here to find out more and sign up! If you're still hesitant about getting started, click here to find a series of blog posts from Dr. Lisa Goodman for a medical professional's take on starting CrossFit with us at CFWP!
Strength
- Power clean, 4x5 (touch-and-go)
- Accrue 75 seconds of L-hold from the pullup bar, in as few sets as possible
Conditioning
Every 3:00 for 5 rounds, complete for time:
- 20/15 cal bike
- 10 Deadlifts, 155#/105# (Rx+ 185#/125#)
- 5 Hang power cleans, 155#/105# (Rx+ 185#/125#)
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 of for a medical professional's take on starting CrossFit with us!
Strength
8 minute EMOM of {1 Hang power snatch + 1 hang squat snatch}
Conditioning
For time:
- 800m Run
- 20 Squat snatch, 135#/95#
- 800m 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 of for a medical professional's take on starting CrossFit with us!
Strength
Conditioning
In teams of 2, with one partner working at a time, complete 12 Minute AMRAP of:
- 31 cal bike
- 20 KB swings, 70#/53#; resting partner completes as many grasshoppers as the KB set size
- 16 Toes-to-bar; resting partner holds hollow
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 of for a medical professional's take on starting CrossFit with us!
- Due to so many athletes travelling or off work, the class schedule changes this week: No 630am, No 12pm, No 630pm, added Open Gym at 10am. I.e. weekday classes: 530am, 9am, open gym 10am, 430pm, 530pm.
Strength
- Overhead Squat, 5x2 building
- Strict pullups, 5 sets across (you pick the reps to be consistent)
Conditioning: Nancy (compare to 10/22/14)
Complete 5 rounds for time of:
- 400m Run
- 15 Overhead squat, 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 of for a medical professional's take on starting CrossFit with us!
- Due to so many athletes travelling or off work, the class schedule changes this week: No 630am, No 12pm, No 630pm, added Open Gym at 10am. I.e. weekday classes: 530am, 9am, open gym 10am, 430pm, 530pm.
Strength
- Deadlift, build to a heavy 3, compare to 11/17
- Strict HS pushup, 5 sets across (you pick the reps to be consistent)
Conditioning
For 6 minutes
- Row for meters (compare to 11/30/16)
Rest 3 minutes then complete 6 Minute AMRAP of:
- 5 Deadlift, 275#/185#
- 10 Strict Ring Dips
- 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 of for a medical professional's take on starting CrossFit with us!
- Due to so many athletes travelling or off work, the class schedule changes this week: No 630am, No 12pm, No 630pm, added Open Gym at 10am. I.e. weekday classes: 530am, 9am, open gym 10am, 430pm, 530pm.
Strength
- Power snatch, find a heavy double
- Accrue 75 seconds of L-sits in as few sets as possible
Conditioning
For time, complete 21-15-9 of:
- Power snatch, 115#/80#
- Burpee box jump, 24"/20"
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 of for a medical professional's take on starting CrossFit with us!
- Due to so many athletes travelling or off work, the class schedule changes this week are: No 630am, No 12pm, No 630pm, added Open Gym at 10am. I.e. Mon-Fri classes: 530am, 9am, open gym 10am, 430pm, 530pm.
trength
- Back squat, 3x8 across
- Perfect kipping/MU practice
Conditioning
For time, complete 5 rounds of
- 20 Wall balls, 20#/14#
- 2-4-6-8-10 of Muscle-ups (Round 1 has 2 reps, Round 2 has 4 reps, 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! NOTE: There is no Fundamentals today (Sat 12/24). If you're hesitant about getting started, click here to find a series of blog posts from Dr. Lisa Goodman of for a medical professional's take on starting CrossFit with us!
- Due to so many athletes travelling or off work, the class schedule changes this week: No 630am, No 12pm, No 630pm, added Open Gym at 10am. I.e. Mon-Fri classes: 530am, 9am, open gym 10am, 430pm, 530pm.
Strength
8 Minute EMOM of:
Conditioning
Five 1:00 rounds of
- 12/9 Cal Bike
- ME Power clean & Jerk, 115#/80#
Rest 1:00 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! NOTE: There is no Fundamentals today (Sat 12/24). If you're hesitant about getting started, click here to find a series of blog posts from Dr. Lisa Goodman of for a medical professional's take on starting CrossFit with us!
- Holiday schedule: normal class schedule through 12/24; Sun 12/25: closed; Mon 12/26: 9am class, 10am open gym.
Strength
In teams of 2, complete:
- 8x500m Row
- Each partner rows 4 times, alternating rounds
Conditioning
In teams of 2, complete for time:
- 10x200m with MB carried in front, 20#/14#
Each partner runs 5 times, alternating rounds. Non-running partner completes
- Bear crawl 40m (20m down and back)
- ME Pistols until partner returns (sub alternating single leg box step ups, 20")
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! NOTE: There is no Fundamentals this Saturday 12/24. If you're hesitant about getting started, click here to find a series of blog posts from Dr. Lisa Goodman of for a medical professional's take on starting CrossFit with us!
- Holiday schedule: Fri 12/23: Normal hours. Sat 12/24: 9am class, 10am open gym.; Sun 12/25: closed; Mon 12/26: 9am class, 10am open gym.
Conditioning: 12 Days for Christmas (compare to 12/23/2015)
For time, (just like the song)
- 1 Burpee
- 2 KB SDHP, 53#/35#, 1 Burpee
- 3 KB swings, 53#/35#, 2 KB SDHP, 1 Burpee
- 4 Thrusters, 95#/65#, 3 KB swings, etc
- 5 C2B Pullups, 4 Thrusters, etc
- 6 Jumping Lunges, 5 C2B Pullups, etc
- 7 Pushups, 6 Jumping Lunges, etc
- 8 Push press, 95#/65#, 7 Pushups, etc
- 9 Wall balls, 20#/14#, 8 Push press, 95#/65#, etc
- 10 Squat cleans, 95#/65#, 9 Wall balls, 20#/14#, etc
- 11 Toes-to-bar, 10 Squat cleans, 95#/65#, etc
- 12 HSPU, 11 Toes-to-bar, 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! NOTE: There will be no Fundamentals on Sat 12/24. If you're hesitant about getting started, click here to find a series of blog posts from Dr. Lisa Goodman of for a medical professional's take on starting CrossFit with us!
Strength
- Hang squat clean, build to a heavy double
- Perfect kipping/MU practice
Conditioning
At 0:00, complete for time:
- 1 mile bike
- 12/9 Muscle-ups
At 5:00 complete for time
- 1 mile bike
- 24 Power cleans, 135#/95#
At 10:00, complete for time
- 1 mile bike
- 48 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! NOTE: There is no Fundamentals this Saturday 12/24. If you're hesitant about getting started, click here to find a series of blog posts from Dr. Lisa Goodman of for a medical professional's take on starting CrossFit with us!
Strength
- Front squat, 1RM
- Complete 5 reps of {2 wall climbs + 15 sec HS hold}
Conditioning
Death by:
- Front squat, 95#/65#
- Burpee over bar
1 of each in minute 1, 2 of each in minute 2, etc.
If you fail before minute 10, rest 1 minute and complete 2 rounds for time of FS + burpees with the reps of the last successful minute completed
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! NOTE: There is no Fundamentals this Saturday 12/24. If you're hesitant about getting started, click here to find a series of blog posts from Dr. Lisa Goodman of for a medical professional's take on starting CrossFit with us!
Strength
8 Minute EMOM of:
Conditioning
6 Minute AMRAP of:
- 20 cal row
- 10 Squat snatch, 95#/65#
Rest 3:00, then complete 6 Minute AMRAP of:
- 50 Double unders
- 10 Toes-to-bar
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 of for a medical professional's take on starting CrossFit with us!
Power
Every 90 seconds for 10 rounds, complete
- 15 seconds ME bike for cal
Conditioning
In teams of 3, complete
- 3000m Row (partners row 1000m at a time)
Non-rowing partners complete conga line of:
- 30 second hollow hold
- 20m OH lunge (10m down and back), 45#/35#
- 10 pushups
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 of for a medical professional's take on starting CrossFit with us!
Strength
8 Minute EMOM of:
- 1 Squat Clean + 2 Split jerk
Conditioning
At 0:00, complete for time (5:00 cap):
At 5:00, complete 5 Rounds for time of:
- 5 Squat clean, 155#/105#
- 5 S2OH, 155#/105#
- 10 Bar over burpees
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 of for a medical professional's take on starting CrossFit with us!
Strength
- Overhead squat, 4x3 building
- 4x50 UB double unders (or triple under practice)
Conditioning
In teams of 2 complete with 1-partner working at a time, complete 3 rounds for time of:
- 30 OHS, 135#/95#
- 40 KB swings, 70#/53#
- 30 Box jumps, 36"/30"
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 of for a medical professional's take on starting CrossFit with us!
Strength
- Deadlift, build to a heavy 5 (compare to 11/14)
- Complete 10 Rope climbs
Conditioning
Four 3-minute rounds of:
- 500m Row
- 10 Deadlifts, 185#/125# (Rx+ 15 reps)
- ME Toes-to-bar in remaining time
Rest 1:00 between rounds.
Read More