August 10, 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!


  • Snatch balance, build to a heavy 3
  • GHD Situps between sets


For 6 minutes:

  • Row for meters (compare to 7/13/16)

Rest 3 minutes then 6 Minute AMRAP of:

  • 30 Power snatch, 75#/55#
  • 100 Double unders