December 5, 2016 - CFWP Holiday Throwdown this Saturday 12/10


  • 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!
  • Attention new CrossFitters!  Our Fundamentals Intro Program runs every Saturday, 9am-11am. Click here to find out more and sign up!  If you're hesitant about getting started, click here to find a series of blog posts from Dr. Lisa Goodman of  for a medical professional's take on starting CrossFit with us!
  • This Saturday we are hosting our 5th annual CFWP Holiday Throwdown!  As such, there will be no regular classes or Fundamentals on Saturday 12/10.  As always, friends/family/all skill levels welcome! 


  • Split jerk, build to a heavy triple
  • GHD SU/Hip extensions between sets

Conditioning: Jack (compare to 8/20/15)

20 Min AMRAP of:

  • 10 Push press, 115#/80#
  • 10 KB swings, 53#/35#
  • 10 Box jumps, 24"/20" (rebounding not suggested)