November 16, 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!
  • There's been growing interest in more formalized/structured mobility work, and tonight (Monday 11/16) at 7pm one of our athletes, Paul B, will be coaching just such a class! Paul coaches yoga/mobility at Awaken (local gymnastics gym) and we're excited about the possibility of having him run regular mobility classes at CFWP! Come check it out if you're interested!


  • Work up to a heavy 3-position clean: {Hang squat clean above the knee + Hang squat clean below the knee + Squat clean}
  • Strict/weighted ring dip practice between sets


For time, 4-8-12-8-4 of:

  • Squat clean, 135#/95# (Rx+ 155#/105#)
  • Strict Ring Dips (Rx+ Weighted Strict Ring Dips 26#/13#)

Complete 50 Double unders between rounds (so 4 sets of double unders).