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 potential CrossFitters! Think you need to already be "in shape" to get started? Are you intimidated by the intensity or by doing movements you're unfamiliar with? Checking out this article - "Scared of CrossFit?" - might change your mind! Our Fundamentals Intro Program runs every Saturday, 9am-11am. Click here to find out more and sign up! If you're still hesitant about getting started, click here to find a series of blog posts from Dr. Lisa Goodman for a medical professional's take on starting CrossFit with us at CFWP!

Strength

Back squat, 6 total sets, alternating sets of 5 @80% and 1 @ 92.5%
Accrue 75 seconds of L-hold from the pullup bar, in as few sets as possible

Conditioning

Death by

Thrusters, 115#/80#
Pullups

1 of each in minute 1, 2 of each in minute 2, etc

Do the reps UB as long as possible. If you fail before the round of 10, immediately complete 1 ME hang from the bar for time. If you complete 11 rounds, in minute 12 complete 1 max UB set of pullups and your workout is complete.