- 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!
- The Annual CFWP Spring Throwdown is today! Come celebrate the close of the Open and the start of BBQ season with some partner workouts in costume! Friends and family welcome as always! Heat times are posted on the Event Page, gym will open at 830am and announcements will happen at 915am. The post-Throwdown BBQ is at Joe and Derek's house starting at 230pm, address posted on FB and at the gym!
10 Minute AMRAP of:
- 7 Burpee Pullups
- 7 Cleans, 135#/95#
Partners alternate rounds. Score is total reps.
In 10 minutes complete:
- 60/45 cal row (Partner is holding BB in front rack, 165#/105#)
- 60 Wall balls, 20#/14# (Partner is holding BB in DL, 165#/105#)
- 60 Snatch, 75#/55# (Partner is holding a plank)
- ME double unders in the remaining time (Partner is holding BB OH, 75#/55#)
- Partner 1: Bike 30/24 cal + Sled push down, then
- Partner 2: Sled push back + Bike 30/24 cal
The bike is re-set before partner 2 begins. Score is the time the second partner finishes on the bike.
4 Minute AMRAP of:
- 50 Back squat, 185#/125# (from a rack)
- 50 Deadlifts, 185#/125#
One partner working at a time, break up the reps however you want. Score is total reps. If you finish the DL, go back to BS.