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!
- 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!
Strength
- Snatch balance, build to a heavy 3
- GHD Situps between sets
Conditioning
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