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
Snatch drop, 2x3
Snatch balance 2x3
Overhead squat 2x3
25 UB DU after each set
Conditioning (compare to 5/9/17)
Every 90 seconds for 10 rounds, complete:
- 15 second ME bike for cal
Every round is all out. Re-set the bike 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
Back squat
- 3x(4x2 clusters) across @ 85%
- Rest 15 seconds between clusters and 3:00 between sets (this is 5-10# more than last week)
Conditioning
Every 5:00 for 3 rounds, complete for time:
- 30/24 Cal Row
- 20 Pullups
- 10 Burpees (with 2 hands touch your pullup 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
Skill
- 4x400m Run
- Rest 2 Minutes between runs, compare to 7/29/17
Conditioning
Every 2:30 for 5 rounds, complete:
- 10 Double KB step ups, 2x 53#/35#, 20"
- 10m Burpee broad jump
- 10m Bear crawl
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
- Push press, 5x5 across @75%
Conditioning
In teams of 2,
- Bike 8km switching every 2km
Non-biking partner completes of:
- 12 Strict C2B Pullups
- 18 Push press, 95#/65#
- 24 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!
- 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
Back squat
- 3x(4x2 clusters) across @ 82.5%
- Rest 15 seconds between clusters and 3:00 between sets (this is 5-10# more than last week)
Conditioning
Five 2:00 Rounds of
- 10 Front squats, 95#/65#
- 200m Run
- ME KB swings, 53#/35# in remaining time
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!
- 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
- 3x3 Squat snatch @65%
- 3x2 Squat snatch @70%
- 3x1 Squat snatch @75%
- Re-set on all reps; 2 sec pause at the bottom of each rep
Conditioning
4 Rounds for time of
- 10 Toes-to-bar
- 10m Double KB OH lunge, 53#/35#
Run 1000m after round 2 (there's only 1 run in the workout).
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
- Push press, find a 1RM
- In 5:00, accrue as many strict pullups, 50#/35# as possible.
Conditioning
12 Minute EMOM of:
- 8 KB swings, 70#/53#
- 4 Burpee box jump overs, 30"/24"
Complete all 12 reps each minute.
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
10 min EMOM of 1 Tempo Squat clean:
- Start at 50%, and build to 70% throughout
- 2 second pause 3" off the floor, 2 second pause in the bottom of the squat
Conditioning
5 Rounds for time of:
- 10 Deadlifts, 155#/105#
- 5 Hang squat cleans, 155#/105#
- Run 200m
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
- 1 rep is: {1 kipping chin over pullup + 1 kipping C2B pullup}
- Complete 5 sets across, you pick the "reps" to be consistent"
- Focus is on positioning, not max set size
- Rx +: 1 rep is {1 kipping chin over + 1 kipping C2B + butterly chin over + butterly C2B}
Conditioning
Four 3:00 rounds of :
- 50 Double unders
- 25/20 cal Bike
- ME HSPU in remaining time
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!
- 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 de-load: 40%x5, 50%x5, 60%x5
- 5x5 Box jump, you pick the height, rest as needed between sets
Conditioning
In teams of 2, complete
- 3000m Row (switch every 500m)
Non-rowing partner completes
- 12 Back rack step ups, 95#/65#, 20"
- Hold a plank until rowing partner is finished
Read More