April 27, 2018 - schedule change for tomorrow Sat 4/28, see below

Schedule change tomorrow Sat 4/28! 

  • Open Gym 8am-915am
  • Park Workout at Ruby Hill, 930am-1030am; all welcome (check email or internal page for details)
  • No 9am class at CFWP

Elite Fitness for Everyday People!

  • Try us out free!  Sign up here, or learn more about how to get started!
  • Out-of-town CrossFitters, sign up for a drop-in here!
  • Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Gymnastics Strength

  • E2O2x5 complete 40 Second Hollow Hold + 10 Table Rockers
  • E2O2x5 complete 20 - 30 second Handstand hold (belly facing wall) + Shoulder extension stretch x 10 reps
  • E2O2x5 complete 15 – 20 Second chin over bar hold + Lat stretch x 30 seconds

Conditioning

  • 3:00 ME Wall balls, 20#/14#; open with the biggest UB set possible
  • If you can do 60+ UB with 20#/14#, use 30#/20#