November 14, 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 TODAY, 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 on Ladies or Guys Night!.


  • 3x800m Run
  • Rest exactly 3 min between runs


In teams of 2, while rowing for max calories, complete 6 rounds for time of:

  • 4 Turkish Get Ups, 53#/35# (Rx+ 55#/35# barbell)
  • 16 Med ball Step Ups, 20#/14#, 20" (Rx+ 16 Pistols)

Partners alternate rounds (so each completes 3 rounds); partner not working through the rounds is rowing for calories.