November 13, 2015

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!
  • 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.

Strength

  • Find a heavy of {Hang Power snatch + Power snatch}
  • Rope climb practice between sets

WOD

For time:

  • 20 Squat snatch, 95#/65#
  • Run 200m
  • 20 Strict Pullups
  • Run 200m
  • 20 Box jumps, 30"/24"
  • Run 200m
  • 20 Strict T2B
  • Run 200m