September 26, 2017

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

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 More

September 25, 2017

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

Back squat:

  • 3x(4x2 clusters) across @ 80%
  • Rest 15 seconds between clusters and 2:00 between sets

Conditioning

For time:

  • Row 3k
Read More

September 23, 2017

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

Skill

  • 4x1 km Bike
  • Work with a partner and alternate 1km until each partner has completed 4 turns on the bike

Conditioning

4 Rounds for time of:

  • 20 Double KB DL, 53#/35# (Rx+ 70#/53)
  • 20 Hang KB snatch, 53#/35#, alternate arms every 10 reps (Rx+ 70#/53)
  • 20 Russian twists, 53#/35# (Rx+ 70#/53)
  • 200m Run
Read More

September 22, 2017

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

  • 5x{1 Push press + 1 Push Jerk + 1 Split Jerk}, across
  • 5x5 Strict L C2B Pullups
  • Alternate movements, rest as needed between

Conditioning

5 Rounds for time of:

  • 6 Clean & Jerk, 115#/80#
  • 12 Wall balls, 20#/14#
  • 30 Double unders
Read More

September 21, 2017

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

  • 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

September 20, 2017

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 snatch + 1 Overhead squat + 1 Squat snatch

Conditioning

2 Round for time of:

  • 20 Squat snatch, 95#/65#
  • 400m Run
  • 20 Toes-to-bar
  • 400m Run
Read More

September 19, 2017

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

Skill

  • HS walking practice/progressions

Conditioning

21 min rotating EMOM

  • 5 Front squats, 185#/125#
  • 5 Ring muscle-ups
  • 0.5km Bike
Read More

September 18, 2017

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

Build to a heavy of:

  • 1 High hang squat clean + 1 Above the knee hang power clean + 1 Below the knee hang power clean

Conditioning

Five 2:00 rounds of:

  • Run 200m
  • 6 Bar-facing burpees
  • ME Sumo Deadlift High Pull, 95#/65# in remaining time

Rest 1:00 between rounds. Goal is consistency.

Read More

September 16, 2017

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

Skill

  • 8x250m Row
  • Work with a partner and alternate until each of you has rowed 8 times (compare to 6/17/17)

Conditioning

3 Rounds for time of:

  • 4 Wall climbs
  • 4 Turkish Get Ups, 53#/35# (alternating arms)
  • 400m Run with Medball, 20#/14#
Read More

September 15, 2017

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, 3x3 building
  • Snatch balance, 3x3 building (compare to 8/24/17)

Conditioning

3 Rounds for time of:

  • 10 Power snatch, 115#/80#
  • 15 C2B Pullups
  • 20 Wall balls, 20#/14#
Read More

September 14, 2017

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 Split jerk @ 95%

Conditioning

5 Rounds for time of:

  • 7 Push press, 135#/95#
  • 7 Box jumps, 30"/24"
  • 7 Toes-to-bar
  • 200m Run
Read More

September 13, 2017

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

Deadlift (add 5-10# to your starting 1RM from the last 4 week block, 8/17/17)

  • 75%x5, 85%x3, 95%x1+

Conditioning

Every 5:00 for 3 rounds, complete for time:

  • 3 Squat cleans, 225#/155#
  • 30 Double unders
  • 3 Squat cleans, 225#/155#
  • 30 Double unders
  • 300m Row
Read More

September 12, 2017

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

Skill

  • Start with 1 rep of {1 pullup + 1 C2B pullup + 1 bar muscle-up}; add a rep to each set until you can't complete them unbroken. Rest as needed between sets.
  • Accrue 20 strict C2B Pullups

Conditioning

Complete 2 rounds for time of:

  • 20 Strict Ring Dips
  • 20 Burpees
  • 800m Run
Read More

September 11, 2017

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

Front squat (add 5-10# to your starting 1RM from the last 4 week block, 8/16/17)

  • 75%x5, 85%x3, 95%x1+

Conditioning

2 Rounds of:

2 Minutes of:

  •  Bike for cal

Rest 2 Minutes then 2 Minute AMRAP of:

  • 8 Goblet squats, 70#/53#
  • 8 KB swings, 70#/53#

Rest 2 Minutes.

Read More

September 9, 2017 - 5th Annual CFWP Summer Throwdown; no regular class/open gym today

We're using this event to try to raise money for Steve's Club Denver; if you want to make a voluntary donate you can do so here (blue button), or here (green button)!  For heat times and details, look here!

WOD 1

10 min AMRAP of

  • 8 bar facing burpees
  • 6 front squats, 135#/95#
  • 4 S2OH, 135#/95#
  • 2 Power cleans, 135#/95#

One partner working at a time.  Break up reps as desired.  Resting partner holds KB 53#/35#, goblet style. 

WOD 2

For total reps of each movement:

  • 2 minutes Max Effort Weighted Shuttle Run, single DB 50#/35# (carried any way you want), 10m increments
  • 2 minutes Max Effort Pullups
  • 2 minutes Max Effort double DB front rack lunge, 50#/35# in 10m increments
  • 2 minutes Max Effort Double unders
  • 2 minutes Max Effort Thrusters, double DB 50#/35#

Only one partner can work at a time.  No built in transition time between stations.  

Floater 1

In 6 minutes, each partner will find a max of

  • 5 Snatch Grip Deadlift + 5 Hang Snatch

Floater 2

For time, complete 6 Rounds of

  • Sled pull, 15'
  • 12 Wall balls, 30#/20#

Movements are done simultaneously; Partner 1 completes the pull while partner 2 completes the wall balls, and then vice versa.  Each partner completes 3 pulls and 3 sets of WB.  

Read More

September 8, 2017 - 5th Annual CFWP Summer Throwdown this Sat 9/9, 9am-12pm

Announcements

  • The 5th Annual CFWP Summer Throwdown is this Saturday (no class/open gym that day)! Find out more details and sign up here!
  • 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)

  • 70%x3, 80%x3, 90%x3+

Conditioning

6 Minute EMOM of:

  • 10 Toes-to-bar
  • ME Bike for cal in remaining time.

Rest 3:00 then 6 Minute EMOM of:

  • 10 Deadlifts, 225#/155#
  • ME Pushups in remaining time.

Goal is consistency on bike, and on pushups.

Read More

September 7, 2017 - 5th Annual CFWP Summer Throwdown this Sat 9/9, 9am-12pm

Announcements

  • The 5th Annual CFWP Summer Throwdown is this Saturday (no class/open gym that day)! Find out more details and sign up here!
  • 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

2 Rounds for time of:

  • 10 Squat snatch, 135#/95#
  • 200m Run
  • 100 Double unders
  • 200m Run
Read More

September 6, 2017 - 5th Annual CFWP Summer Throwdown this Sat 9/9, 9am-12pm

Announcements

  • The 5th Annual CFWP Summer Throwdown is this Saturday (no class/open gym that day)! Find out more details and sign up here!
  • 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)

  • 70%x3, 80%x3, 90%x3+

Conditioning

5 Rounds for time of:

  • 15 Wall balls, 20#/14#
  • 5 Burpee Muscle-ups
Read More

September 5, 2017 - 5th Annual CFWP Summer Throwdown this Sat 9/9, 9am-12pm

Announcements

  • The 5th Annual CFWP Summer Throwdown is this Saturday (no class/open gym that day)! Find out more details and sign up here!
  • 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

  • Behind-the-neck Split jerks (from rack), sets of 3
  • Start at 60% and work up to no more than 90%; do not advance weight if movement quality is poor

Conditioning

Every 3:00 for 5 rounds, complete for time:

  • 20 cal row
  • 5 Strict press
  • 5 Push press
  • 5 Push jerk

You pick the weight so all barbell reps can be done unbroken on all 5 rounds.

Read More

September 4, 2017 - Labor Day Hours TODAY: 9am class, 10am open gym

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

Conditioning: Hotshots 19*

6 Rounds for time of:

  • 30 air squat
  • 19 Power cleans, 135#/95#
  • 7 strict pullups
  • 400m Run

*compare to 9/5/16

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