December 7, 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! 


  • Squat clean, build to a heavy single
  • Complete 10 reps of {1 wall climb + 10 sec HS hold}


Every 2:00, for 6 rounds, complete:

  • Odd: 15 Bar-facing burpees + ME Power cleans, 155#/105# (Rx+ 185#/125#)
  • Even: Bike for distance

No built in transition time between rounds.  Use the bike as a recovery window by picking an RPM ~10% lower than your 5-minute bike test RPM.