February 20, 2015


  • We are moving over to a new payment/class sign-up provider, Zen Planner!  We will go live Monday, 2/23.  You should receive info via email about how to transition to the new system.  We're really excited to make the switch and are confident this will provider a better experience for CFWP!
  • If you have even passing interest in doing so, go sign up for the 2015 CrossFit Open! It's a blast and we're doing the workouts on Fridays from 2/28-3/28 anyway!


  • Deadlift, 5x3, working from ~70-75% up to ~85-90%
  • Handstand walking practice between sets


Four 3-minute rounds of:

  • 8 Deadlifts, 185#/135#
  • 16 Burpees over bar
  • 8 Deadlifts, 185#/135#
  • ME Muscle-ups in remaining time

Rest 2 minutes between rounds.