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!
- 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 nearly every Saturday, 8am-10am. 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!
- We are excited to announce that one of our athletes, Kristen Sanchez, will now be treating patients as a satellite location for Cascade Sports Injury Prevention and Physical Therapy at CFWP! For more information about pricing or to schedule an appointment call (303) 484-1232, text (925) 487-1904, or email kristen@csinjuryprevention.com
Strength
8 Min EMOM of:
- 1 Power clean + 1 Push press + 2 Split jerks
Conditioning
Every 2:00 for 6 rounds complete
- 10/8 cal bike
- 7 Clean & jerks, 135#/95#
1:00 time cap 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!
- 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 nearly every Saturday, 8am-10am. 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!
- We are excited to announce that one of our athletes, Kristen Sanchez, will now be treating patients as a satellite location for Cascade Sports Injury Prevention and Physical Therapy at CFWP! For more information about pricing or to schedule an appointment call (303) 484-1232, text (925) 487-1904, or email kristen@csinjuryprevention.com
Strength
- Snatch drop, 3x3 building
- Snatch balance, 3x3 building (compare to 7/27/17)
Conditioning
4 Minute AMRAP of:
- 5 Squat snatch, 95#/65#
- 30 Double unders
Rest 2:00 then 4 Minute AMRAP of:
Rest 2:00 then 4 Minute AMRAP of:
- 5 Squat snatch, 95#/65#
- 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!
- 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 nearly every Saturday, 8am-10am. 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!
- We are excited to announce that one of our athletes, Kristen Sanchez, will now be treating patients as a satellite location for Cascade Sports Injury Prevention and Physical Therapy at CFWP! For more information about pricing or to schedule an appointment call (303) 484-1232, text (925) 487-1904, or email kristen@csinjuryprevention.com
Skill
- HS walking practice/progressions
Conditioning
21 Rotating Minute EMOM of (compare to 1/6/17)
- Row 15/12 cal
- 10 HSPU
- 7 Toes-to-bar + 3 Bar Muscle-up (Rx+ 8 T2B + 4 BMU)
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!
- 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 nearly every Saturday, 8am-10am. 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!
- We are excited to announce that one of our athletes, Kristen Sanchez, will now be treating patients as a satellite location for Cascade Sports Injury Prevention and Physical Therapy at CFWP! For more information about pricing or to schedule an appointment call (303) 484-1232, text (925) 487-1904, or email kristen@csinjuryprevention.com
Skill
- At 0:00, complete 800m Run
- At 6:00, complete 1k row
- At 12:00 minutes complete 2k bike
Conditioning
In teams of 2 complete
- 10x200m run with plate, 45#/35# (alternating runs, 5 runs each)
Non-running partner completes
- 3 Wall climbs
- ME Double DB cleans, 50#/35# until partner returns
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!
- 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 nearly every Saturday, 8am-10am. 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!
- We are excited to announce that one of our athletes, Kristen Sanchez, will now be treating patients as a satellite location for Cascade Sports Injury Prevention and Physical Therapy at CFWP! For more information about pricing or to schedule an appointment call (303) 484-1232, text (925) 487-1904, or email kristen@csinjuryprevention.com
Strength
Deadlift (add 5-10# to your starting 1RM from the last 4 week block)
Conditioning
Five 2:00 rounds of
- 5 Deadlifts, 275#/185#
- 5 Box jumps, 30"/24"
- Run 200m
- ME pushups 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!
- 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 nearly every Saturday, 8am-10am. 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!
- We are excited to announce that one of our athletes, Kristen Sanchez, will now be treating patients as a satellite location for Cascade Sports Injury Prevention and Physical Therapy at CFWP! For more information about pricing or to schedule an appointment call (303) 484-1232, text (925) 487-1904, or email kristen@csinjuryprevention.com
Strength
Front squat (add 5-10# to your starting 1RM from the last 4 week block)
Conditioning
For 5:00
- Bike for km (compare to 7/21/17)
Rest 3:00 then 5 min AMRAP of:
- 10 Wall balls, 20#/14#
- 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!
- 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 nearly every Saturday, 8am-10am. 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!
- We are excited to announce that one of our athletes, Kristen Sanchez, will now be treating patients as a satellite location for Cascade Sports Injury Prevention and Physical Therapy at CFWP! For more information about pricing or to schedule an appointment call (303) 484-1232, text (925) 487-1904, or email kristen@csinjuryprevention.com
Strength
5 min EMOM of:
- 1 unbroken set of ring muscle-ups, across (choose that set size that is 50% of your max UB)
Rest 3:00 then 5 min EMOM of:
- 5 Strict Weighted Ring dips, across
Conditioning
For time:
- 100 Double unders
- 800m Run
- 60 KB swings, 70#/53#
- 800m Run
- 100 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!
- 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 nearly every Saturday, 8am-10am. 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!
- We are excited to announce that one of our athletes, Kristen Sanchez, will now be treating patients as a satellite location for Cascade Sports Injury Prevention and Physical Therapy at CFWP! For more information about pricing or to schedule an appointment call (303) 484-1232, text (925) 487-1904, or email kristen@csinjuryprevention.com
Strength
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!
- 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 nearly every Saturday, 8am-10am. 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!
- We are excited to announce that one of our athletes, Kristen Sanchez, will now be treating patients as a satellite location for Cascade Sports Injury Prevention and Physical Therapy at CFWP! For more information about pricing or to schedule an appointment call (303) 484-1232, text (925) 487-1904, or email kristen@csinjuryprevention.com
Strength
- 10x (0:20 on, 0:40 off), row for calories; compare to 2/26/17
- 10 Minutes pistols practice
Conditioning
Complete 2 rounds for time of:
- 40 Pushups with feet on Medball
- 40 Medball Situps, 20#/14#
- 800m Run with Medball, 20#/14# (carry in front of torso)
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!
- 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 nearly every Saturday, 8am-10am. 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!
- We are excited to announce that one of our athletes, Kristen Sanchez, will now be treating patients as a satellite location for Cascade Sports Injury Prevention and Physical Therapy at CFWP! For more information about pricing or to schedule an appointment call (303) 484-1232, text (925) 487-1904, or email kristen@csinjuryprevention.com
Strength
Deadlift (add 5-10# to your starting 1RM from the last 4 week block)
Conditioning
At 0:00, complete for time
- 30 strict pullups (5:00 cap)
At 5:00 complete 3 rounds for time of:
- 15 Deadlifts, 185#/125#
- 15 Toes-to-bar
- 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 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 nearly every Saturday, 8am-10am. 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!
- We are excited to announce that one of our athletes, Kristen Sanchez, will now be treating patients as a satellite location for Cascade Sports Injury Prevention and Physical Therapy at CFWP! For more information about pricing or to schedule an appointment call (303) 484-1232, text (925) 487-1904, or email kristen@csinjuryprevention.com
Strength
- 5x{1 Snatch balance + 4 OHS} @ 80% OHS 1RM
Conditioning
In teams of 2 complete
- 8km bike, switching every 1 km
Non-biking partner completes
- 4 Power snatch, 135#/95#
- 16 Wall balls, 20#/14#
- 4 Power snatch, 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 nearly every Saturday, 8am-10am. 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!
- We are excited to announce that one of our athletes, Kristen Sanchez, will now be treating patients as a satellite location for Cascade Sports Injury Prevention and Physical Therapy at CFWP! For more information about pricing or to schedule an appointment call (303) 484-1232, text (925) 487-1904, or email kristen@csinjuryprevention.com
Strength
Front squat (add 5-10# to your starting 1RM from the last 4 week block)
Conditioning
Every 3:00 for 5 rounds complete for time
- 12/10 cal Row
- 12 Front rack lunge, 115#/80#
- 12 C2B Pulups
Read MoreAnnouncements
- Due to a redevelopment project, we are moving! Starting Monday 8/7 we will run classes at 700 W. Mississippi Unit C1! The last classes at 393 S Broadway are Friday 8/4 530am/630am then we will be closed until Monday 8/7 when a normal schedule will resume.
- 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 nearly every Saturday, 8am-10am. 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!
- We are excited to announce that one of our athletes, Kristen Sanchez, will now be treating patients as a satellite location for Cascade Sports Injury Prevention and Physical Therapy at CFWP! For more information about pricing or to schedule an appointment call (303) 484-1232, text (925) 487-1904, or email kristen@csinjuryprevention.com
Skill
5 min EMOM of:
- 1 UB set of bar muscle-ups, across (choose that set size that is 50% of your max UB)
Rest 3:00 then 5 min EMOM of:
- 4x{1 strict toes-to-bar + 1 strict Pullup}; adjust the set size so you can maintain it
Conditioning
Every 4:00 for 4 rounds, complete for time:
- 10 Box jump overs, 30"/24"
- 10 KB swings, 70#/53#
- Bike 20/15 cal
Read More