Announcements
- Curious about CrossFit or looking for a new CF gym? We'd love to have you come in for a free class and see what we're all about! New CrossFitters should aim to try out one of our L1/L2 classes, experienced CFers can come by anytime. Click here to sign yourself in! And remember we have free unlimited off street parking!
- This Saturday 10/14 there is a CFWP Ladies Night at LT's house; CFWP Guys Poker Night also happening Saturday! Check FB or ask Ethan or LT at the gym for details.
Strength
- Deadlift, work up to a heavy triple, compare to 9/30
- Strict/weighted ring dip practice between sets
WOD
For 6 minutes:
- Row for meters (compare to 10/27)
Rest 3 minutes then 6 minute AMRAP of:
- 15 Wall balls, 20#/14#
- 15 KB swings, 53#/35#