January 23, 2018

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

E303x4

  • 30 Double unders + 8 Push jerks@60% + 30 Double unders

Conditioning

Four 3:00 rounds of

  • Bike 1km
  • 10 double DB clean & jerks, 50#/35#
  • ME 10m Shuttle runs in remaining time

Rest 2:00 between rounds.  Goal is consistency.

Read More

January 22, 2018

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

E202x5:

  • Row 200m + 1 Squat clean + 2 Front squats, ~90% of 1RM clean
  • Row 10-15 seconds slower than 2k pace

Conditioning

  • At 0:00, 3 min EMOM of UB C2B Pullups (set to be sustainable for 3 sets)
  • At 3:00, 3 min EMOM of UB C2B Pullups every 0:30 (set to be sustainable for 6 sets)

Rest 1:00 then at 7:00, complete:

  • Death by bar-facing burpees, starting at 7 reps/minute
Read More

January 20, 2018

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

In teams of 2, with 1 partner rowing at a time, complete

  • 10-20-30-40-50 cal each
  • Aim for consistent cal/hr across all sets; Note: partner 1 gets less rest so plan accordingly

Strength

Complete 2 rounds of:

  • 2 Min AMRAP of 8 Ring Rows + 12 Double DB Bench press, 50#/35
  • 2 Min Rest
  • 2 Min AMRAP of 10 Single arm OH DB lunge, 50#/35# + 10/7 Cal bike
  • 2 Min Rest

For Rx ring rows, set the bottom of the rings at height of feet; rings touch the chest at the top of every rep

Read More

January 19, 2018

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: 11.5

20 min AMRAP of:

  • 5 Power clean, 145#/100#
  • 10 Toes-to-bar
  • 15 Wall balls, 20#/14#

Accessory (Not for time):

  • Run 800m @ medium pace
  • Run 200m @ slow pace
  • Run 800m @ medium pace
Read More

January 18, 2018

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

Complete 5 sets across of:

  • 1 Squat clean thruster + 1 Thrusters + 3 Push jerks

Conditioning

For time:

  • 800m Run

Then

  • 20 Overhead squats, 95#/65# + 5 Bar-facing burpees
  • 15 Overhead squats, 95#/65# + 10 Bar-facing burpees
  • 10 Overhead squats, 95#/65# + 15 Bar-facing burpees
  • 5 Overhead squats, 95#/65# + 20 Bar-facing burpees
Read More

January 17, 2018

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

For quality:

  • 2 sets of 50 Double unders + 5 Muscle-ups; Rest 2:00
  • 2 sets of 40 Double unders + 4 Muscle-ups; Rest 1:00 
  • 2 sets of 30 Double Unders + 3 Muscle-ups

Conditioning

Complete 2 rounds for time of:

  • 25 Deadlifts, 225#/155#
  • 30 C2B Pullups
  • 35/27 Cal Bike
Read More

January 16, 2018

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 2020 3x10 reps @53%, rest 60 seconds (5-10# more than 1/3)

Then

  • 3 min EMOM of UB HSPU (you pick the set to be sustainable for 3 sets)
  • 3 min EMOM of UB HSPU every 0:30 (you pick the set to be sustainable for 6 sets)
  • No rest between EMOMs

Conditioning

8 Minute AMRAP of:

  • 8 Double DB Front squats, 50#/35#
  • 8 Box jump overs, 30"/24"
  • 8 Hand-release Pushups
Read More

January 15, 2018

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

On a running clock:

  • 0:00, complete 1 snatch every 0:20 for 7 reps (last rep at 2:00)
  • At 3:00, complete 1 snatch every 0:30 for 5 reps (last rep at 5:00)
  • At 6:00 complete 1 snatch every 1:00 for 3 reps (last rep at 8:00)

Conditioning

12 Minute Alternating EMOM of

  • 18 one-arm DB snatch, 50#/35# (alternating arms)
  • 15/12 cal Row
Read More

January 13, 2018

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

4 Rounds for quality

  • 4 Wall Climbs (Rx +: 10m HS walk)
  • 10 KB swings, 70#/53#
  • 20 Pistols

Aim to move at a moderate pace, but this is not for time.

Conditioning

  • 4x2km Bike
  • 1:00 Rest between
Read More

January 12, 2018

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: 16.5

For time, complete: 21-18-15-12-9-6-3 of

  • Thrusters, 95#/65#
  • Bar-facing burpees

Accessory

Accrue (not for time) in as few sets as possible:

  • 15 Strict C2B Pullups
  • 60 Second L-hold
  • 15 Strict Pullups (chin over)
  • 60 Second hollow hold
Read More

January 11, 2018

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

E303x3 of

  • 30 Double unders
  • 8 Front squats @ 60%
  • 30 Double unders

Conditioning

Every 4:00 for 4 rounds, complete for time:

  • 25 Cal Row
  • 50' Double DB lunge, 50#/35#
Read More

January 10, 2018

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

3 Rounds for pacing of

  • 250m Row (5-10 seconds slower than 2k pace)
  • 1 set HSPU every 30 seconds until 15 reps completed

Conditioning

2 Rounds for time of:

  • 30 Power snatch, 75#/55#
  • 25 Toes-to-bar
  • 20 Hand release pushups
Read More

January 9, 2018

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

E202x4:

  • 10 Box jump overs, 24"/20"
  • 4 Deadlifts @85%

Conditioning

For time complete

  • 400m Run
  • 15 Squat clean, 155#/105#
  • 400m Run
  • 15 Double DB squat cleans, 50#/35#
  • 400m Run
Read More

January 8, 2018

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 5 push jerk (from floor)

Conditioning

21 Min Rotating EMOM of

  • 7 Back squat, 185#/125# (from floor)
  • 6 Bar Muscle-ups
  • 0.5km Bike
Read More

January 6, 2018 - Nutrition Challenge Kickoff Meeting TODAY, 8am! All welcome!

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

  • Run 200m, 400m, 800m, 1600m; walk 200m between
  • Aim for same pace on all runs (so 200m is at your estimated mile pace, etc - each subsequent run should take twice as long as the previous)
  • Compare to 10/21/17

Conditioning

2:00 ME-1:00 ME-0:30 ME each of:

  • One-arm DB snatch, 50#/35# (alternating arms)
  • Wall balls, 20#/14#

So complete 2:00 of snatches, then 2:00 of WB, then 1:00 of snatches, etc.  Goal is consistent pacing throughtout - PRACTICE!

Read More

January 5, 2018

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

OHS, 3x5 across @ 80%

Then 5 min EMOM of 10 Toes-to-bar

Conditioning

9 Minute AMRAP of:

  • 9 Bar-facing burpees
  • 9 HSPU
  • 9 Front squats, 135#/95#
Read More

January 4, 2018

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

E202 x6

  • 30 double unders + 5 Clean & jerk (touch-n-go)

Conditioning

At 0:00 and 8:00 minute complete:

  • 50/40 cal bike

At 4:00 and 12:00 complete 3 Minute AMRAP of:

  • 20 Deadlifts, 135#/95#
  • 20 Power cleans, 135#/95#
  • 20 Box jumps, 30"/24"
Read More

January 3, 2018

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 tempo 2020, 3x10 reps @50%, rest 60 seconds
  • Strict Muscle-ups/Muscle- up practice

Conditioning

Complete 5 rounds for time of:

  • 8 Thrusters, 115#/80#
  • 4 Muscle-ups
Read More

January 2, 2018

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

E2O2 x3

  • 14/11 Cal Row
  • 7 Squat snatch, 95#/65#

Rest 3:00, then E2O2 x3

  • 12/9 Cal Row
  • 6 Squat snatch, 135#/95#

Rest 3:00, then E2O2 x3

  • 10/8 Cal Row
  • 5 Squat snatch, 155#/105#
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December 30, 2017 - normal 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

Skill

In teams of 2, complete:

  • 6x60/50cal row (each partner rows 3 times, alternating)
  • After each row, complete 20 Toes-to-bar (not for time - practice)
  • If doing solo, rest 3:00 between row efforts

Conditioning

In teams of 2, complete:

  • 6x400m Run with MB, 20#/14# (each partner runs 3 times)

Non-running partner completes:

  • 8 Double DB thrusters, 50#/35#
  • 4 DB Turkish Get Ups (alternating arms), 50#/35#
  • 8 Double DB thrusters, 50#/35#
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