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 ofWashington Park Chiropractic for a medical professional's take on starting CrossFit with us!
The next CFWP Goal Setting Workshop is TODAY Saturday 7/23, 730am-9am! Come in for coffee and inspiration, and stick around for a workout at 9am! Friends and family welcome!

Skill

4x400m Run
Rest 2 minutes between runs; aim for consistency across all runs; compare to 6/18/16

Conditioning

In teams of 2, with one partner working on the reps at a time, complete for time:

30 Wall climbs; partners switch every 5 reps, resting partner holds in bottom of air squat
100 Back rack weighted Step ups, 95#/65#, 20"; partners switch every 25 reps, resting partner holds a plank
300 Double unders; partners switch at 150 reps, resting partner holds KBs in each hand, 70#/53#