Announcements
- 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 of for a medical professional's take on starting CrossFit with us!
- This Saturday we are hosting our 5th annual CFWP Holiday Throwdown! As such, there will be no regular classes or Fundamentals on Saturday 12/10. As always, friends/family/all skill levels welcome!
Strength
- Squat clean, build to a heavy single
- Complete 10 reps of {1 wall climb + 10 sec HS hold}
Conditioning
Every 2:00, for 6 rounds, complete:
- Odd: 15 Bar-facing burpees + ME Power cleans, 155#/105# (Rx+ 185#/125#)
- Even: Bike for distance
No built in transition time between rounds. Use the bike as a recovery window by picking an RPM ~10% lower than your 5-minute bike test RPM.