July 21, 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!


10 Minute EMOM of:

  • Odd: Bench/Strict press x3
  • Even: Strict weighted Pullups x3


5 Rounds for time of:

  • 5 Muscle-ups
  • 5 Toes-to-rings
  • 5 Box jumps, 40"/32"
  • 15 Wall balls, 20#/14#