January 4, 2016

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!

Strength

• Back squat 4x5 @13x1
• Perfect kipping practice between sets

WOD

9 Minute AMRepAP of 3-6-9-12-15-etc of:

• Thrusters, 115#/75#
• C2B Pullups

January 2, 2016

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!

Skill

• 10x (0:20 on, 0:40 off) row for calories (score is minimum)
• 10x (0:20 on, 0:40 off) HS holds

WOD

4 Rounds for time of:

• 4 TGU, 53#/35# (Rx+ 55#/35# barbell)
• 16 Medball cleans, 20#/14# (Rx+ 30#/20#)
• 32 Grasshoppers (Rx+ 16 GHD Sit-ups)

January 1, 2016 - we are closed

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!
• Holiday schedule this week
  • Fri 1/1: closed
  • Sat 1/2: 9am, 10am; open gym 11am

At Home WOD (if you can't handle a rest day)

•  Run a 5k

December 31, 2015 - 545am, 9am, 12pm

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!
• Holiday schedule this week
  • Thurs 12/31: 545am, 9am, 12pm; open gym 10am-12pm;
  • Fri 1/1: closed
  • Sat 1/2: 9am, 10am; open gym 11am

Strength

• Hang Power Snatch, work up to a heavy 3
• 5 Min EMOM of: 3 Strict T2B + 4 Strict C2B

WOD*

12 minute AMRAP of:

• 31 Wall balls, 20#/14#
• 20 Power snatch, 75#/55#
• 15 Box jumps, 30"/24"

*compare to 12/31/14, but last year there were 14 jumps/round

December 30, 2015- 545am, 12pm, 5pm, 6pm

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!
• Holiday schedule this week - note 1 AM class with time change; no 9am M-W and no 7pm
  • Mon-Wed: 545am, 12pm, 5pm, 6pm; Oly 4-6pm Mon & Wed; no Mobility classes this week
  • Thurs 12/31: 545am, 9am, 12pm; open gym 10am-12pm;
  • Fri 1/1: closed
  • Sat 1/2: 9am, 10am; open gym 11am

Strength

• Bench press, 4x6@80%
• L-sit/GHD practice between sets

WOD

2 Rounds (for reps of each movement) of:

• 1 Minute Bike for cal, 1 minute rest
• 1 Minute Double unders, 1 minute rest
• 1 Minute Back rack step ups, 95#/65#, 20", 1 minute rest
• 1 Minute Bench press, 135#/95#, 1 minute rest

December 29, 2015- 545am, 12pm, 5pm, 6pm

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!
• Holiday schedule this week - note 1 AM class with time change; no 9am M-W and no 7pm
  • Mon-Wed: 545am, 12pm, 5pm, 6pm; Oly 4-6pm Mon & Wed; no Mobility classes this week
  • Thurs 12/31: 545am, 9am, 12pm; open gym 10am-12pm;
  • Fri 1/1: closed
  • Sat 1/2: 9am, 10am; open gym 11am

Strength

• Back squat, 4x6 @80%
• Muscle-up/perfect kipping practice between sets

WOD

For time:

• 9 Thrusters, 135#/95#
• 12 Muscle-ups
• 15 Thrusters, 115#/75#
• 21 C2B Pullups
• 21 Thrusters, 95#/65#
• 30 Pullups

December 28, 2015 - 545am, 12pm, 5pm, 6pm

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!
• Holiday schedule this week - note 1 AM class with time change; no 9am M-W and no 7pm
  • Mon-Wed: 545am, 12pm, 5pm, 6pm; Oly 4-6pm Mon & Wed; no Mobility classes this week
  • Thurs 12/31: 545am, 9am, 12pm; open gym 10am-12pm;
  • Fri 1/1: closed
  • Sat 1/2: 9am, 10am; open gym 11am

Strength

8 Minute EMOM of:

• 1 Squat clean + 2 Split Jerks; compare to 12/8

WOD

For 6 minutes:

• Row for meters

Rest 3 minutes then 6 Minute AMRAP of:

• 20 Burpees over the bar
• 20 Power cleans, 115#/75#

December 26, 2015 - 9am class + Open Gym 10am-12pm

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!
• There is only 1 class today (9am) plus open gym 10am-12pm
• Holiday schedule next week - note 1 AM class with time change; no 9am M-W and no 7pm
  • Mon-Wed: 545am, 12pm, 5pm, 6pm; Oly 4-6pm Mon & Wed; no Mobility classes
  • Thurs 12/31: 545am, 9am, 12pm; open gym 10am-12pm;
  • Fri 1/1: closed
  • Sat 1/2: 9am, 10am; open gym 11am

Skill

• Row intervals, 8x250m
• Alternate back and forth with a partner until you have each completed eight rows

WOD

In teams of 4 complete:

• 240/192 Cal bike, in 30/24 Cal increments (everyone bikes twice; go hard)

Non-biking partners rotate through:

• 20 KB snatch, 53#/35# alternating arms
• ME Wall climbs while partner completes KB snatches
• Holding a plate in each hand 45#/35# while partner completes KB snatches

Partner coming off the bike does the plate hold

December 25, 2015 - we are closed!

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!
• Holiday schedule this week: 
  • Fri 12/25: closed
  • Sat 12/26: 9am (only 1 class); open gym 10am-1130am
• Holiday schedule next week - note 1 AM class with time change; no 9am M-W and no 7pm
  • Mon-Wed: 545am, 12pm, 5pm, 6pm; Oly 4-6pm Mon & Wed; no Mobility classes
  • Thurs 12/31: 545am, 9am, 12pm; open gym 10am-12pm;
  • Fri 1/1: closed
  • Sat 1/2: 9am, 10am; open gym 11am

WOD - At Home if you can't handle taking a rest day

For time:

• 25 Burpees
• Eat one slice of bacon
• 25 Burpees
• Eat one Christmas cookie
• 25 Burpees
• Drink one shot of eggnog
• 25 Burpees

December 24, 2015

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!
• We now have Mobility classes Mon/Wed at 7pm!
• Holiday schedule this week: 
  • Today (Thurs 12/24): 530am, 630am, 9am, 12pm
  • Fri 12/25: closed
  • Sat 12/26: 9am (only 1 class); open gym 10am-1130am

Strength

8 min EMOM of

• 1 Hang squat snatch + 1 Squat snatch (compare to 12/3)

WOD

Every 5:00 for 3 rounds complete for time:

• 500m Row
• 8 Power Snatch, 115#/75#
• 8 OHS, 115#/75#
• 8 Back squat, 115#/75#

December 23, 2015

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!
• We now have Mobility classes Mon/Wed at 7pm!
• Holiday schedule this week: 
  • Mon-Wed normal
  • Thurs 12/24: 530am, 630am, 9am, 12pm
  • Fri 12/25: closed
  • Sat 12/26: 9am (only 1 class); open gym 10am-1130am

WOD: 12 Days of Christmas (compare to 12/22/14)

For time, (just like the song)

• 1 Burpee
• 2 KB SDHP, 53#/35#, 1 Burpee
• 3 KB swings, 53#/35#, 2 KB SDHP, 1 Burpee
• 4 Thrusters, 95#/65#, etc
• 5 C2B Pullups, 4 Thrusters, etc
• 6 Jumping Lunges, 5 C2B Pullups, etc
• 7 Pushups, 6 Jumping Lunges, etc
• 8 Push press, 95#/65#, 7 Pushups, etc
• 9 Wall balls, 20#/14#, 8 Push press, 95#/65#, etc
• 10 Squat cleans, 95#/65#, 9 Wall balls, 20#/14#, etc
• 11 Toes-to-bar, 10 Squat cleans, 95#/65#, etc
• 12 HSPU, 11 Toes-to-bar, etc

December 22, 2015

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!
• We now have Mobility classes Mon/Wed at 7pm!
• Holiday schedule this week: 
  • Mon-Wed normal
  • Thurs 12/24: 530am, 630am, 9am, 12pm
  • Fri 12/25: closed
  • Sat 12/26: 9am; open gym 10am-1130am

Strength

• Deadlift, work up to a heavy triple, compare to 11/11
• Strict/weighted ring dips between sets

WOD

6 Minute AMRAP of:

• 10 Deadlifts, 225#/155#
• 20/16 Cal Row
• 30 Double unders

Rest 3 minutes then, 6 Minute AMRAP of:

• 10 Burpee Box jumps, 30"/24"
• 200m Run

December 21, 2015

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!
• We now have Mobility classes Mon/Wed at 7pm!
• Holiday schedule this week:
  • Mon-Wed normal
  • Thurs 12/24: 530am, 630am, 9am, 12pm
  • Fri 12/25: closed
  • Sat 12/26: 9am; open gym 10am-1130am

Strength

• Back squat, 3x8 @75%
• Strict/weighted pullups between sets

WOD

3 Rounds for time of:

• 12 Front rack lunges, 135#/95# (Rx+ 155#/105#)
• 9 Strict Pullups (Rx+ 2 Strict Muscle-ups + 4 Strict Chest-to-Ring Pullups)
• Run 400m

December 19, 2015

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!
• Remember we now have Mobility classes Mon/Wed at 7pm!

Skill

• 3x800m Run
• Rest 3 minutes between runs

WOD

In teams of 2, complete 8 rounds of:

• 16 Med ball step ups, 20#/14#, 20"
• 12 Double KB strict press, 35#/26#

Partners alternate rounds (so each partner does 4 rounds); "Resting partner" completes 250m Row

December 18, 2015

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!
• Remember we now have Mobility classes Mon/Wed at 7pm!

Strength: Testing Week!

• OHS, 1RM
• Pendlay row, work sets of 5 between squat sets

WOD

10 Minute AMRAP of:

• 10 OHS, 95#/65#
• 10 KB swings, 70#/53#
• 50 Double unders

December 17, 2015

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!
• Remember we now have Mobility classes Mon/Wed at 7pm!

Strength: Testing Week!

• Bench press, 1RM
• Weighted Strict Pullup, 1RM

WOD

• Tabata Bike
• Rest 1 minute
• Tabata Plank
• Rest 1 minute
• Tabata Wall balls, 20#/14#
• Rest 1 minute
• Alternating tabata of strict ring dips and strict pullups

December 16, 2015

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!
• Remember we now have Mobility classes Mon/Wed at 7pm!

Strength: Testing Week!

• Snatch, 1RM
• L-sit/GHD practice between sets

WOD

For time:

• 20 Power snatch, 135#/95#
• 30 Box jumps, 30"/24"
• 40 Toes-to-bar
• 50 Deadlifts, 135#/95#

December 15, 2015

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!
• Remember we now have Mobility classes Mon/Wed at 7pm!

Strength: Testing Week!

• Back squat, 1RM (or 8RM)
• Bar Muscle-up/perfect kipping practice between sets

WOD

2 Rounds of:
For 2 minutes:

• Row for cal

Rest 1 Minute then 2 Minute AMRAP of:

• 8 Thrusters, 95#/65# (Rx+ 115#/75#)
• 8 C2B Pullups (4 Bar Muscle-ups)

Rest 1 Minute

December 14, 2015

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!
• Remember we now have Mobility classes Mon/Wed at 7pm!

Strength: Testing Week!

• Clean, 1RM
• Weighted Strict Ring Dip, 1RM

WOD

5 Rounds for time of:

• 5 Power cleans, 155#/105# (Rx+ 185#/135#)
• 10 Burpees over bar
• 200m Run

Deceber 12, 2015 - 4th Annual CFWP Holiday Throwdown!

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!
• Today is our annual Holiday Throwdown, 10am-1pm!  Friends and family welcome as always!  Gym opens at 930am, Announcements at 10am, heat 1 of WOD 1 will start at 1030am.  Click here for details, including heat times and full workout descriptions.  Keep in mind there will no regular classes that day!
• Remember we now have Mobility classes Mon/Wed at 7pm!

2015 CFWP Holiday Throwdown WOD 1:

For time (10:00 cap), in teams of two with one partner working at a time complete:

• 60 Deadlift, 185#/135#
• 60m Front rack lunges, 115#/75# (6m down and back, 5 times)
• 30 Snatch, 115#/75#
• 30 Box jumps, 30"/24

There are 4 events in the Throwdown!  Click here for full details of WOD 1 as well as descriptions of WOD 2, Floater 1, and Floater 2!