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
Every 2:00 for 5 rounds:
- 2 Turkish Get-ups, alternating arms (you pick the weight)
- 10 Pistols, alternating legs
Conditioning
In teams of 3, conga line style, complete 5 rounds each of:
- Run 200m
- Farmer's carry, 2x70#/53# 40m (10m down and back twice)
- Bear crawl 40m (10m down and back twice)
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 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
- 2x{1 Squat snatch + 3 Overhead Squat} @75%
- 2x{1 Squat snatch + 2 Overhead Squat} @80%
- 2x{1 Squat snatch + 1 Overhead Squat} across @85%
Conditioning
For 6 minutes
- Row for meters (compare to 12/29/16)
Rest 3 minutes then in 6 Minutes complete AMRepsAP of 3-6-9-etc:
- Power snatch, 95#/65#
- Hand release pushups
- 30 Double unders after each 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 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
- Deadlift, 3x5 across
- Accrue 75 seconds of L-sits in as few sets as possible
Conditioning
In teams of 2, complete
- 6 mile bike, alternating every mile
Non-biking partner completes 2 rounds (or AMRAP up to 2) of:
- 5 Deadlifts, 275#/185#
- 7 Box jumps, 30"/24"
- 9 KB swings, 70#/53#
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 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
- 7 x (1 strict + 2 kipping deficit HSPU), you pick the deficit; rest 1:00 between sets
- 5 x HS walking/wall walk, you pick the distance
For time, 12-9-6 of:
- Thruster, 105#/70#
- C2B Pullup
Rest 3:00 then for time, 6-9-12 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 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
8 minute EMOM of:
Conditioning
Four 2:00 rounds of
- Row 250m
- ME Bar-facing burpees
Row slightly slower than your max 500m pace. Rest 1:00 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 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, 3x3 building (touch-and-go)
- 3 sets of Toes-to-bars across, you pick the set size
Conditioning
21 Minute Rotating EMOM of:
- Bike 0.3 miles
- 10 Power cleans, 135#/95#
- 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 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
8 minute EMOM of:
- 1 Squat snatch, compare to 12/19/16
Conditioning
In teams of 2 complete for time:
- 2000m Row, switching every 250m
- 60 Squat snatch, 115#/80#
Every 500m, both partners complete 50 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 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!
Skill
- Run 100m, 200m, 300m, 400m, 500m, 600m, 700m; walk 100m after each run
Conditioning
In teams of complete four 3:00 Rounds of:
Odd rounds:
- ME KB swings, 70#/53# (switch every 12 reps)
- ME 10m shuttle runs
Even rounds:
- ME Goblet squats, 70#/53# (switch every 12 reps)
- ME 10m shuttle runs
Teams have 1 KB. Work completed simultaneously. Rest 2:00 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 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
- Deadlift, build to a heavy double (compare to 11/30/16)
- Accrue 20 Ring Muscle-ups in as few sets as possible
Conditioning
In 5 Minutes:
- Bike for miles (compare to 12/13/16)
Rest 3 Minutes then in 5 Minutes complete
- 20 Deadlifts, 225#/155#
- 20 Bar facing burpees
- ME Wall balls, 20#/14# in remaining 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 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 snatch, 4x5 (touch-and-go)
- Strict HS pushup, 5 sets across (you pick the reps to be consistent)
Conditioning
Every 2:00 for 5 rounds, complete for time:
- 12 Power snatch, 75#/55#
- 12 OHS, 75#/55#
Goal is to not put the bar down. Add weight if you can keep the rounds under 1:00.
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 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
- Split jerk, 4x3 across
- Accrue 30 Strict C2B Pullups (supinated grip) in as few sets as possible
Conditioning
For time, complete 3 Rounds of
- 400m Run
- 20 Toes-to-bar
- 80 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 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
8 minute EMOM of:
- 1 Hang power clean + 1 hang squat clean
Conditioning
In teams of 2 complete for time:
- 2000m Row, switching every 500m
- 80 Squat cleans, 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 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
- Back squat, 6 total sets, alternating sets of 5 @80% and 1 @ 92.5%
- Accrue 75 seconds of L-hold from the pullup bar, in as few sets as possible
Conditioning
Death by
- Thrusters, 115#/80#
- Pullups
1 of each in minute 1, 2 of each in minute 2, etc
Do the reps UB as long as possible. If you fail before the round of 10, immediately complete 1 ME hang from the bar for time. If you complete 11 rounds, in minute 12 complete 1 max UB set of pullups and your workout is complete.
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 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!
- Tomorrow, (Sat 1/7, 730am-9am) is the next CFWP Goal Setting Workshop! Come in for coffee and discussion, and stick around for a workout at 9am! Friends/family welcome, hope to see you there!
Strength
- Bench press, 5x2 across
- Perfect kipping/BMU progressions
Conditioning
21 Minute Rotating EMOM of:
- Row 15/12 cal
- 10 HSPU
- 7 Toes-to-bar + 3 Bar Muscle-up
Read More