July 19, 2016


  • 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 ofWashington Park Chiropractic for a medical professional's take on starting CrossFit with us!
  • The next CFWP Goal Setting Workshop is this Saturday 7/23, 730am-9am!  Come in for coffee and inspiration, and stick around for a workout at 9am!  Friends and family welcome!


  • Front squat, 5x2 (80%, 82.5%, 85%, 87.5%, 90%)

  • L-sit practice after each set


15 Minute AMRAP of:

  • 15 Thrusters, 95#/65#
  • 15 Burpee over bar
  • 15 Pullups

*metcon from CrossFit Chalk, June 28, 2016