August 18, 2015

Announcements

• We are open at 393 S. Broadway!  We're located in the Broadway Marketplace, in the same parking lot as Sam's Club, Starbucks, Albertson's - we're right next to Kmart on the west side of the complex.  Free unlimited off street parking!
• This Saturday at 9am we are hosting our annual CFWP Summer Throwdown!  There will be no regular classes in lieu of the event.  2 WODs and 2 Floaters, friends/family/all skill levels welcome.  See more info here and sign up here!
• If you're excited by what you saw on ESPN recently with the CrossFit Games, 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! 

Strength

• Front squat, 3x5 across, 5# more than 7/29/15
• Muscle-up practice between sets

WOD

12 Minute Rotating EMOM of:

• 15 KB swings, 70#/53#
• 12 Front squat, 115#/75#
• 6 Muscle-ups

August 17, 2015

Announcements

• We are open at 393 S. Broadway!  We're located in the Broadway Marketplace, in the same parking lot as Sam's Club, Starbucks, Albertson's - we're right next to Kmart on the west side of the complex.  Free unlimited off street parking!
• Saturday was Mat R and Cariann's wedding!  In fitting fashion...their wedding was on top of Mt. Bierstadt!  That's right, the guests, including some CFWPers, hiked a 14er to see the nuptials.  So cool!  Congrats guys, what a unique day!
• If you're excited by what you saw on ESPN recently with the CrossFit Games, 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! 

Strength

• Find a heavy of {1 Hang power clean + 1 Split jerk + 1 Hang squat clean + 1 split jerk}
• GHD Sit-up practice between sets

WOD

2 Rounds for time of:

• 15 Clean & Jerks, 155#/105#
• 800m Run

August 15, 2015

Announcements

• We are open at 393 S. Broadway!  We're located in the Broadway Marketplace, in the same parking lot as Sam's Club, Starbucks, Albertson's - we're right next to Kmart on the west side of the complex.  Free unlimited off street parking!
• Today is Mat R and Cariann's wedding!  In fitting fashion...their wedding is on top of Mt. Bierstadt!  That's right, the guests, including some CFWPers, will be hiking a 14er to see the nuptials.  So cool!  Congrats guys, can't wait to see the vows at 14,000+ feet!
• If you're excited by what you saw on ESPN recently with the CrossFit Games, 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! 

Strength

• Sled push 8x40m, you pick the weight

WOD

In teams of 3 complete for time:

• 3000m row (each athlete rows 1000m at a time)

Non-rowing partners complete AMRAP, with one partner working at a time, of:

• 6 Wall climbs
• 40 Goblet squats, 53#/35#
• 40 KB snatch, 53#/35#

Resting partner holds a plank

August 14, 2015

Announcements

• We are open at 393 S. Broadway!  We're located in the Broadway Marketplace, in the same parking lot as Sam's Club, Starbucks, Albertson's - we're right next to Kmart on the west side of the complex.  Free unlimited off street parking!
• If you're excited by what you saw on ESPN recently with the CrossFit Games, 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! 

Strength

• Back squat 6x2 across, or OHS work up to a heavy 5
• Strict/weighted pullups between sets

WOD

• 3 Minutes Tabata Assault bike for total calories
• 3 Minutes Tabata Double Unders for total reps

Rest 3 minutes, then 6 Minute alternating tabata of:

• Wall balls, 20#/14# (Rx+ 30#/20#)
• Strict Pullups (Rx+ Strict C2B Pullups)

August 13, 2015

Announcements

• We are open at 393 S. Broadway!  We're located in the Broadway Marketplace, in the same parking lot as Sam's Club, Starbucks, Albertson's - we're right next to Kmart on the west side of the complex.  Free unlimited off street parking!
• If you're excited by what you saw on ESPN recently with the CrossFit Games, 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! 

Strength

• High hang squat snatch, work up to a heavy triple; then find a heavy Snatch single for the day
• L-sit practice between sets

WOD

For time (12 minute cap):

• 200m Run
• 20 Power snatch, 95#/65#
• 200m Run
• 25 Toes-to-bar
• 200m Run
• 30 Burpees over bar

August 12, 2015

Announcements

• We are open at 393 S. Broadway!  We're located in the Broadway Marketplace, in the same parking lot as Sam's Club, Starbucks, Albertson's - we're right next to Kmart on the west side of the complex.  Free unlimited off street parking!
• If you're excited by what you saw on ESPN recently with the CrossFit Games, 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! 

Strength

• Split jerk, work up to a heavy double
• 3x10 GHD situps between sets

WOD: Jack
20 Min AMRAP of:

• 10 Push press, 115#/75#
• 10 KB swings, 53#/35#
• 10 Box jumps, 24"/20" (no rebounding)

August 11, 2015

Announcements

• We are open at 393 S. Broadway!  We're located in the Broadway Marketplace, in the same parking lot as Sam's Club, Starbucks, Albertson's - we're right next to Kmart on the west side of the complex.  Free unlimited off street parking!
• If you're excited by what you saw on ESPN recently with the CrossFit Games, 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! 

Strength

8 min EMOM of

• 1 Hang squat clean + 1 Squat clean

WOD

3 Rounds for time of:

• 10 Power cleans, 135#/95#
• 5 Squat cleans, 135#/95#
• 400m Run

August 10, 2015

Announcements

• We are open at 393 S. Broadway!  We're located in the Broadway Marketplace, in the same parking lot as Sam's Club, Starbucks, Albertson's - we're right next to Kmart on the west side of the complex.  Free unlimited off street parking!
• If you're excited by what you saw on ESPN recently with the CrossFit Games, 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! 

Strength

• Front Squat, 6x2 across @90% 1RM, 5# more than 7/20/15
• Bar Muscle-up practice between sets

WOD

4 rounds, each for time, starting every 4 minutes

• Row 20 cal
• 10 Front rack lunges, 155#/105#
• 5 Bar Muscle-ups

August 8, 2015

Announcements

• Monday was officially day one at 393 S. Broadway!  There are honestly too many people to thank - the turnout on Friday and Saturday was something I will never forget. I'll get an (emotional) post up this week, but for now all I can say is that Kristina and I are completely overwhelmed by the support of the CFWP family. We are beyond lucky and grateful. CFWP v3.0 is open for business!
• If you're excited by what you saw on ESPN recently with the CrossFit Games, 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! 

Skill

• 4x400m Run
• Rest exactly 2 minutes between runs

WOD

3 Rounds for time of:

• 4 Turkish Get Up, 53#/35# alternating arms
• 20 Medball Cleans, 20#/14#
• 200m Run With Medball 20#/14#

August 7, 2015

Announcements

• Monday was officially day one at 393 S. Broadway!  There are honestly too many people to thank - the turnout on Friday and Saturday was something I will never forget. I'll get an (emotional) post up this week, but for now all I can say is that Kristina and I are completely overwhelmed by the support of the CFWP family. We are beyond lucky and grateful. CFWP v3.0 is open for business!
• If you're excited by what you saw on ESPN recently with the CrossFit Games, 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! 

Strength

8 min EMOM of

• 1 Hang squat snatch + 1 Squat snatch

WOD

12 minute AMRAP of:

• 8 Strict Pullups
• 8 Squat snatch, 115#/75#
• 8 Box jumps, 30"/24"

August 6, 2015

Announcements

• Monday was officially day one at 393 S. Broadway!  There are honestly too many people to thank - the turnout on Friday and Saturday was something I will never forget. I'll get an (emotional) post up this week, but for now all I can say is that Kristina and I are completely overwhelmed by the support of the CFWP family. We are beyond lucky and grateful. CFWP v3.0 is open for business!
• If you're excited by what you saw on ESPN recently with the CrossFit Games, 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! 

Strength

• Push press, find a heavy double
• L-sit practice between sets

WOD

For time:

• 10 S2OH, 155#/105#
• 20 Toes-to-bar
• 30 Wall balls, 20#/14@
• 800m Run
• 30 Wall balls, 20#/14#
• 20 Toes-to-bar
• 10 S2OH, 155#/105#

August 5, 2015

Announcements

• Monday was officially day one at 393 S. Broadway!  There are honestly too many people to thank - the turnout on Friday and Saturday was something I will never forget. I'll get an (emotional) post up this week, but for now all I can say is that Kristina and I are completely overwhelmed by the support of the CFWP family. We are beyond lucky and grateful. CFWP v3.0 is open for business!
• If you're excited by what you saw on ESPN recently with the CrossFit Games, 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! 

Strength

• Deadlift, work up to a heavy 5
• HS walking practice between sets

WOD

6 min of

• Row for meters

Rest 3 minutes then 6 min AMRAP of:

• 10 Deadlifts, 225#/155#
• 20 KB swings, 53#/35#
• 40 Double unders

August 4, 2015

Announcements

• Yesterday was officially day one at 393 S. Broadway!  There are honestly too many people to thank - the turnout on Friday and Saturday was something I will never forget. I'll get an (emotional) post up this week, but for now all I can say is that Kristina and I are completely overwhelmed by the support of the CFWP family. We are beyond lucky and grateful. CFWP v3.0 is open for business!
• If you're excited by what you saw on ESPN recently with the CrossFit Games, 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! 

Strength

• Front squat, 5x3 across, 5# more than July 14
• Strict/weighted pullups between sets

WOD

5 Rounds for time of:

• 10 C2B Pullups
• 10 Front squats, 135#/95#
• 200m Run

August 3, 2015

Announcements

• Today is officially day one at 393 S. Broadway!  There are honestly too many people to thank - the turnout on Friday and Saturday was something I will never forget. I'll get an (emotional) post up this week, but for now all I can say is that Kristina and I are completely overwhelmed by the support of the CFWP family. We are beyond lucky and grateful. As of 530am this morning, CFWP v3.0 is open for business!
• If you're excited by what you saw on ESPN recently with the CrossFit Games, 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! 

Strength

• Hang squat clean, find a heavy single
• Strict/weighted ring dip practice between sets

WOD

For time (5:00 cap):

• 50 Strict Ring Dips

At 5:00, Death by

• Power cleans, 95#/65#
• Burpee over bar

August 1, 2015

Announcements

• We are officially located at 393 S. Broadway!  We'll be at the gym starting at 9am this morning for a few hours - it's mostly finishing touches and organizing, so getting a WOD in is definitely an option!

July 31, 2015

Announcements

• If you're excited by what you saw on ESPN last weekend with the CrossFit Games, 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! 
• Today is our last day at 685 S. Broadway!  Our move to 393 S. Broadway - roughly 800m from our current location (next to Kmart right by the Alameda light rail stop) - is literally happening today!  We will have morning and noon classes today, and but no classes this evening or tomorrow morning as we transition to 393.  We'd love to have as much help as we can get this weekend, and our "moving party" will start at 1pm today, continue all afternoon and evening, and pick up tomorrow to finish off!  Classes start at 393 Monday morning. 

Strength

• Split jerk, find a heavy 3
• Muscle-up practice between sets

WOD

12 Minute AMRAP of:

• 5 Muscle-ups
• 10 S2OH, 135#/95#
• 15 Wall balls, 20#/14#
• 400m Run

July 30, 2015

Announcements

• If you're excited by what you saw on ESPN last weekend with the CrossFit Games, 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! 
• We signed a lease on a new 6000sf space for CFWP!  Our move to 393 S. Broadway - roughly 800m from our current location (next to Kmart right by the Alameda light rail stop) - is right around the corner.  We are starting classes there Monday 8/3, and our "moving party" will kick off this Friday afternoon/evening!  We are cancelling classes this Friday night and Saturday morning - you can still come in and get a workout in - and we'd love to have as much help as we can get this weekend!

Strength

• Find a heavy of 1 Hang power snatch + 1 Hang squat snatch + 2 OHS
• Strict/weighted ring dip practice between sets

WOD

2 Rounds of:

• 1 minute Row for cal, 1 minute Rest
• 1 minute Power snatch, 75#/55#, 1 minute Rest
• 1 minute Double unders, 1 minute rest
• 1 minute Burpee over bar, 1 minute rest

The goal is to be consistent across the 2 rounds for each movement.

July 29, 2015

Announcements

• If you're excited by what you saw on ESPN last weekend with the CrossFit Games, 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! 
• We signed a lease on a new 6000sf space for CFWP!  Our move to 393 S. Broadway - roughly 800m from our current location (next to Kmart right by the Alameda light rail stop) - is right around the corner.  We are starting classes there Monday 8/3, and our "moving party" will kick off this Friday afternoon/evening!  We are cancelling classes this Friday night and Saturday morning - you can still come in and get a workout in - and we'd love to have as much help as we can get this weekend!

Strength

• Front squat, 3x5 across, 5# more than 7/6/15
• Strict/weighted pullups between sets

WOD

3 Rounds for time of:

• 15 Toes-to-bar
• 12 Front rack lunges, 135#/95#
• 9 Box jumps, 30"/24"
• Run 800m BETWEEN rounds (so there are 2 runs total)

July 28, 2015

Announcements

• If you're excited by what you saw on ESPN last weekend with the CrossFit Games, 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! 
• We signed a lease on a new 6000sf space for CFWP!  Our move to 393 S. Broadway - roughly 800m from our current location (next to Kmart right by the Alameda light rail stop) - is right around the corner.  We are starting classes there Monday 8/3, and our "moving party" will kick off this Friday afternoon/evening!  We are cancelling classes this Friday night and Saturday morning - you can still come in and get a workout in - and we'd love to have as much help as we can get this weekend!

Strength

8 min EMOM of

• 1 Hang squat clean + 1 Squat clean

WOD

Five 2-minute rounds of:

• 200m Run
• 10 Power cleans, 155#/105#
• ME KB swings in remaining time, 70#/53#

Rest 1 minute between rounds

July 27, 2015

Announcements

• Happy CrossFit Games weekend!  If you're excited by what you saw on ESPN, 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! 
• It's CFWP wedding season!  Two Saturdays ago Emiko and Ace tied the knot, and this past Saturday was John and Marcy's special day!  Congrats guys!  Kristina and I are honored to have attend both of these celebrations and are so happy for you all! 
• We signed a lease on a new 6000sf space for CFWP!  Our move to 393 S. Broadway - roughly 800m from our current location (next to Kmart right by the Alameda light rail stop) - is right around the corner.  We aim to start classes there NLT Monday 8/3, and our "moving party" will kick off this Friday afternoon/evening!  We are cancelling classes Friday night and Saturday morning - you can still come in and get a workout in - and we'd love to have as much as we can get this weekend!

WOD: Fran (compare to 1/26/15)

For time, 21-15-9 of:

• Thrusters, 95#/65#
• Pullups

or, Amanda

For time, 9-7-5 of:

• Squat snatch, 135#/95#
• Muscle-ups