November 12, 2015


  • 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!
  • Three events happening this Saturday 11/14! 
  1. November CFWP Goal Setting Workshop, 730am-9am.  Come for coffee and discussion (non-fitness related themes), stay for the 9am WOD! 
  2. CFWP Ladies Night at LT's house, 6pm. 
  3. CFWP Guys Poker Night, 7pm.  Check FB or ask Ethan or LT at the gym for details.


  • Overhead Squat (or Front Squat), find a heavy triple of 33x1; compare to 10/9
  • L-sit/GHD practice between sets


Tabata of:

  • Bike for total cal (use 20-10 preset on bike)

Rest 2 minutes then Tabata of:

  • Double unders

Rest 2 minutes then Tabata of:

  • OHS
  • Odd rounds: AMRepsAP; Even rounds: hold squat in the hole for 0:20
  • Pick a weight you can complete 10 reps/round (odd) and can successfully complete the hold (even); suggestions: pvc, 45#/35#, 75#/55#