August 8, 2016 - 4th Annual CFWP Summer Throwdown this Sat (8/13)!


  • 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!
  • This Saturday (8/13) is our 4th annual CFWP Summer Throwdown!  No regular classes, but come on in for partner workouts in a low-key competition format!  Friends and family welcome, park day afterwards.  Find more info here!


  • Front squat, 4x5 building (67.5%, 72.5%, 77.5%, 82.5%; compare to 7/5/16)
  • Perfect kipping/muscle-up practice between sets


For time complete:

  • 400m Run

then 4 rounds of

  • 6 Muscle-ups
  • 12 Front rack lunges, 135#/95#


  • 400m Run