February 18, 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!
• 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, check out this ongoing series of blog posts from Dr. Lisa Goodman of Washington Park Chiropractic for a medical professional's take on starting CrossFit with us: Day 1, The Best Parts of Gym Class, Everything is Everything, How do you learn CrossFit?, CrossFit Week 4, Joint Mobility, Myofascial Release
• The 2016 CrossFit Open is nearly here!  Register here - remember to put yourself on the CrossFit Wash Park team! Then sign yourself up for a CFWP Open T-shirt here!

Strength

• Bench press, 6x2@ 90% 1RM
• Strict weighted pullups, work up to a heavy double

WOD

3 Rounds for time of (Rx+ 4 rounds):

• 15/12 Cal Bike
• 15 C2B Pullups
• 15 HSPU
• 15 Deadlifts, 225#/155#

February 17, 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!
• 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, check out this ongoing series of blog posts from Dr. Lisa Goodman of Washington Park Chiropractic for a medical professional's take on starting CrossFit with us: Day 1, The Best Parts of Gym Class, Everything is Everything, How do you learn CrossFit?, CrossFit Week 4, Joint Mobility, Myofascial Release
• The 2016 CrossFit Open is nearly here!  Register here - remember to put yourself on the CrossFit Wash Park team! Then sign yourself up for a CFWP Open T-shirt here!

Strength

E202 for 6 rounds, complete:

• 2 Squat snatches (singles) + 30 Sec HS Hold

WOD

For 12 minutes, complete 5-10-15-20-etc of

• Power snatch, 95#/65#
• Burpee over bar
• Run 200m after each round

So 5 of each then 200m run, 10 of each then 200m run, etc.

February 16, 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!
• 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, check out this ongoing series of blog posts from Dr. Lisa Goodman of Washington Park Chiropractic for a medical professional's take on starting CrossFit with us: Day 1, The Best Parts of Gym Class, Everything is Everything, How do you learn CrossFit?, CrossFit Week 4, Joint Mobility, Myofascial Release
• The 2016 CrossFit Open is nearly here!  Register here - remember to put yourself on the CrossFit Wash Park team! Then sign yourself up for a CFWP Open T-shirt here!

Strength

• Back squat 4x5 @13x1, compare to 1/4/16
• In between sets, complete 5 perfect kipping swings (on a bar or rings)

WOD

For time:

• 10 Muscle-ups
• 75 KB swings, 53#/35#
• 75 Wall balls, 20#/14#
• 10 Muscle-ups

February 15, 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!
• 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, check out this ongoing series of blog posts from Dr. Lisa Goodman of Washington Park Chiropractic for a medical professional's take on starting CrossFit with us: Day 1, The Best Parts of Gym Class, Everything is Everything, How do you learn CrossFit?, CrossFit Week 4, Joint Mobility, Myofascial Release
• The 2016 CrossFit Open is nearly here!  Register here - remember to put yourself on the CrossFit Wash Park team! Then sign yourself up for a CFWP Open T-shirt here!

Strength

• Squat clean & jerk, find a heavy single
• GHD situps/L-sit practice between sets

WOD

Every 5 minutes for 3 rounds complete for time:

• 500m Row
• 50 Double unders
• 10 Clean & jerks, 135#/95#

February 13, 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!
• 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, check out this ongoing series of blog posts from Dr. Lisa Goodman of Washington Park Chiropractic for a medical professional's take on starting CrossFit with us: Day 1, The Best Parts of Gym Class, Everything is Everything, How do you learn CrossFit?, CrossFit Week 4,
• The February CFWP Goal Setting Workshop is TODAY, Saturday 2/13, 730am-9am.  All welcome, stick around for a WOD after!
• The 2016 CrossFit Open is nearly here!  Register here - remember to put yourself on the CrossFit Wash Park team! - and we're having a meeting to discuss expectations, etc for the Open at 11am TODAY, Saturday 2/13!

Strength

• Sled pushes, 40m

WOD

12 Minute AMRAP of:

• Run 200m with plate, 45#/35#
• 20 Box step ups, 45#/35#, 20"
• 10 Inverted Burpees

February 12, 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!
• 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, check out this ongoing series of blog posts from Dr. Lisa Goodman of Washington Park Chiropractic for a medical professional's take on starting CrossFit with us: Day 1, The Best Parts of Gym Class, Everything is Everything, How do you learn CrossFit?, CrossFit Week 4,
• The February CFWP Goal Setting Workshop will be this Saturday 2/13, 730am-9am.  All welcome, stick around for a WOD after!
• The 2016 CrossFit Open is nearly here!  Register here - remember to put yourself on the CrossFit Wash Park team! - and we're having a meeting to discuss expectations, etc for the Open at 11am this Saturday 2/13!

Strength

Find a heavy for the following complex:

• Snatch grip Deadlift + 3 Hang power snatch
• Strict/weighted pullups between sets; if possible, work up to a weighted triple

WOD

2 Rounds for time of:

• 15 Power snatch, 115#/75#
• 25 C2B Pullups
• 35 Wall balls, 20#/14#

February 11, 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!
• 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, check out this ongoing series of blog posts from Dr. Lisa Goodman of Washington Park Chiropractic for a medical professional's take on starting CrossFit with us: Day 1, The Best Parts of Gym Class, Everything is Everything, How do you learn CrossFit?, CrossFit Week 4,
• The February CFWP Goal Setting Workshop will be this Saturday 2/13, 730am-9am.  All welcome, stick around for a WOD after!
• The 2016 CrossFit Open is nearly here!  Register here - remember to put yourself on the CrossFit Wash Park team! - and we're having a meeting to discuss expectations, etc for the Open at 11am this Saturday 2/13!

Strength

• Overhead, work up to a heavy 5 with tempo 13x1 (compare to 1/15/16)
• 5 minute EMOM of GHD Sit Ups or Hollow rocks

WOD

For time,

• Row 1000m

Then complete 3 rounds of:

• 10 OHS, 115#/75#
• 15 Burpees over bar

Then

• Bike 1 mile

February 10, 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!
• 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, check out this ongoing series of blog posts from Dr. Lisa Goodman of Washington Park Chiropractic for a medical professional's take on starting CrossFit with us: Day 1, The Best Parts of Gym Class, Everything is Everything, How do you learn CrossFit?, CrossFit Week 4,
• The February CFWP Goal Setting Workshop will be this Saturday 2/13, 730am-9am.  All welcome, stick around for a WOD after!
• The 2016 CrossFit Open is nearly here!  Register here - remember to put yourself on the CrossFit Wash Park team! - and we're having a meeting to discuss expectations, etc for the Open at 11am this Saturday 2/13!

Strength

E202 for 6 rounds, complete:

• 2 Squat cleans (singles) + 30 Sec HS Hold

WOD

Five 2-minute Rounds of:

• 200m Run
• 10 Toes-to-bar
• ME Power cleans, 155#/105# (Rx+ 185#/125#) in remaining time

Rest 1 minute between rounds.

February 9, 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!
• Attention new CrossFitters!  Our Fundamentals Intro Program runs every Saturday, 9am-11am (with the exception of this weekend 2/6).  Click here to find out more and sign up!  If you're hesitant about getting started, check out this ongoing series of blog posts from Dr. Lisa Goodman of Washington Park Chiropractic for a medical professional's take on starting CrossFit with us: Day 1, The Best Parts of Gym Class, Everything is Everything, How do you learn CrossFit?, CrossFit Week 4,
• The February CFWP Goal Setting Workshop will be this Saturday 2/7, 730am-9am.  All welcome, stick around for a WOD after!
• The 2016 CrossFit Open is nearly here!  Register here - remember to put yourself on the CrossFit Wash Park team! - and we're having a meeting to discuss expectations, etc for the Open at 11am this Saturday 2/13!

Strength

• Push press, find a heavy 5
• Glute ham raise (or single leg RDL) practice between sets

WOD

3 Rounds for time of:

• 10 S2OH, 155#/105#
• 50 Double unders
• 400m Run

February 8, 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!
• Attention new CrossFitters!  Our Fundamentals Intro Program runs every Saturday, 9am-11am (with the exception of this weekend 2/6).  Click here to find out more and sign up!  If you're hesitant about getting started, check out this ongoing series of blog posts from Dr. Lisa Goodman of Washington Park Chiropractic for a medical professional's take on starting CrossFit with us: Day 1, The Best Parts of Gym Class, Everything is Everything, How do you learn CrossFit?, CrossFit Week 4,
• The February CFWP Goal Setting Workshop will be this Saturday 2/7, 730am-9am.  All welcome, stick around for a WOD after!
• The 2016 CrossFit Open is nearly here!  Register here - remember to put yourself on the CrossFit Wash Park team! - and we're having a meeting to discuss expectations, etc for the Open at 11am this Saturday 2/13!

Strength

• Front squat, 6x2 across, 90% 1RM
• In between sets, complete 5 perfect kipping swings (on a bar or rings)

WOD

For 5 Minutes:

• Bike for total Cal (and distance), aiming to work at a consistent pace

Rest 3 Minutes, then for 5 minutes, complete 2-4-6-, etc each of::

• Front Squats, 155#/105#
• Muscle-ups

February 7, 2016 - Go Broncos!

CFWP Super Bowl Party Today!

We are having a last minute Super Bowl Party at CFWP!  We'll be there at 330pm; potluck style.  We have a good amount of seating, but brining a camping chair wouldn't hurt just in case. Also, I've heard whispers that *some* folks will be choosing a team and completing a burpee for every yard of passing and 10 air squats per point (similar to the Dave Castro vs Dan Bailey challenge for the Super Bowl last year).  To say this part is optional would be an understatement. Hope to see you there!

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 (with the exception of this weekend 2/6).  Click here to find out more and sign up!  If you're hesitant about getting started, check out this ongoing series of blog posts from Dr. Lisa Goodman of Washington Park Chiropractic for a medical professional's take on starting CrossFit with us: Day 1, The Best Parts of Gym Class, Everything is Everything, How do you learn CrossFit?, CrossFit Week 4,

February 6, 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!
• Attention new CrossFitters!  Our Fundamentals Intro Program runs every Saturday, 9am-11am (with the exception of this weekend 2/6).  Click here to find out more and sign up!  If you're hesitant about getting started, check out this ongoing series of blog posts from Dr. Lisa Goodman of Washington Park Chiropractic for a medical professional's take on starting CrossFit with us: Day 1, The Best Parts of Gym Class, Everything is Everything, How do you learn CrossFit?, CrossFit Week 4, Chiropractic, Mobility, & CrossFit
• We have five teams competing in Tuff Love at CrossFit Sanitas in Boulder tomorrow (Sat 2/6), and as such Saturday Open Gym will be shifted to BEFORE the classes.  Loren will be there 6-730am, and Varca at 8am.  THERE WILL BE NO OPEN GYM AT 11am on SAT 2/6!  Heat times are here in case you're interested in heading up to watch!

Strength

• 10x (0:20 on, 0:40 off) row for calories; every round is all out
• 10x (0:20 on, 0:40 off) HS holds or HS walking 

WOD

In teams of 3, complete (15 minute time cap):

• 5 mile bike (partners switch whenever they want)

When not biking, partners complete AMRAP of:

• 10 KB snatch, 53#/35#
• 10 OH lunge, 53#/35#

Each round is completed with the same arm, and partners alternate rounds. The "resting" partner completes plank until it is their turn.  Alternate arms every time it is your turn (so do one round right, next round left, etc). 

February 5, 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!
• Attention new CrossFitters!  Our Fundamentals Intro Program runs every Saturday, 9am-11am (with the exception of this weekend 2/6).  Click here to find out more and sign up!  If you're hesitant about getting started, check out this ongoing series of blog posts from Dr. Lisa Goodman of Washington Park Chiropractic for a medical professional's take on starting CrossFit with us: Day 1, The Best Parts of Gym Class, Everything is Everything, How do you learn CrossFit?, CrossFit Week 4, Chiropractic, Mobility, & CrossFit
• We have five teams competing in Tuff Love at CrossFit Sanitas in Boulder tomorrow (Sat 2/6), and as such Saturday Open Gym will be shifted to BEFORE the classes.  Loren will be there 6-730am, and Varca at 8am.  THERE WILL BE NO OPEN GYM AT 11am on SAT 2/6!  Heat times are up on FB in case you're interested in heading up to watch!

Strength

• OHS, 3x5 across, 5# more than 1/6/15 (80% +5#)
• Glute ham raise (or single leg RDL) practice between sets

WOD

For time:

• 25 Strict Pullups
• 50 OHS, 95#/65#
• 25 Toes-to-bar
• 50 KB swings, 70#/53#

February 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!
• Attention new CrossFitters!  Our Fundamentals Intro Program runs every Saturday, 9am-11am.  Click here to find out more and sign up!

Strength

10 Minute EMOM of:

• 1 Squat snatch (compare to 1/22/16)

WOD

12 Minute rotating EMOM

• Row 15/12 cal
• 7 Power snatch, 115#/75# + 5 Box jumps, 30"/24"
• ME Pushups in 45 seconds

February 3, 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!
• Attention new CrossFitters!  Our Fundamentals Intro Program runs every Saturday, 9am-11am.  Click here to find out more and sign up!

Strength

• Back squats, 6x2 across @ 55x1
• 5 minute EMOM of L-sits

WOD

In teams of 2, complete 8 rounds of:

• 20/16 cal bike
• 20 Wall Balls, 20#/14#

Partners alternate complete rounds.  2-minute time cap per round.

February 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!
• Attention new CrossFitters!  Our Fundamentals Intro Program runs every Saturday, 9am-11am.  Click here to find out more and sign up!

Strength

• Deadlifts, work up to a heavy 2
• 30 Sec HS hold (or ME Strict HSPU) after each DL set

WOD

For time, 30-20-10 of:

• Deadlift, 185#/135#
• C2B Pullups
• Burpee over bar

February 1, 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!
• Attention new CrossFitters!  Our Fundamentals Intro Program runs every Saturday, 9am-11am.  Click here to find out more and sign up!

Strength

• Work up to a heavy of: 1 Squat clean + 2 Front squats (compare to 1/18/16)
• 5 minute EMOM of 5 strict/weighted ring dips

WOD

Three 4-minute rounds of:

• 30/24 Calorie row
• 20 Clean & jerks, 95#/65#
• ME Double unders in remaining time

Rest 2 minutes between rounds

January 30, 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!
• Attention new CrossFitters!  We're running a special on our Intro Program this month!  $129 for Fundamentals plus unlimited classes for a month ($274 value).  Fundamentals runs every Saturday, 9am-11am.  Click here to find out more and sign up!

Skill

• 4x400m Run
• Rest 2 minutes between runs; aim for consistency across all runs

WOD

4 Rounds for time of:

• 4 Turkish Get Ups, 53#/35#; alternating arms (2 each)
• 20 KB SDHP 53#/35#
• 200m Run with Med ball, 20#/14#

January 29, 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!
• Attention new CrossFitters!  We're running a special on our Intro Program this month!  $129 for Fundamentals plus unlimited classes for a month ($274 value).  Fundamentals runs every Saturday, 9am-11am.  Click here to find out more and sign up!
• We are at least temporarily pulling the official Oly hours off the class schedule.  All CFWPers are still welcome to come work specifically on Olympic Lifting on the platforms during any class or open gym time, and extra Oly programming will continue to be provided.

Strength

• Find a heavy of {1 Power snatch + 1 Hang squat snatch + 1 OHS}
• 5 minute EMOM of 20 sec ME hollow rocks

WOD

For 6 Minutes:

• Row for meters (or bike for miles)

Rest 3 minutes then 6 Min EMOM of (complete all in each minute):

• 3 Power snatch, 95#/65# (Rx+ 3 reps @ 135#/95#)
• 5 Toes-to-bar (Rx+ 6 reps)
• 7 Wall balls, 20#/14# (Rx+ 9 reps)

January 28, 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!
• Attention new CrossFitters!  We're running a special on our Intro Program this month!  $129 for Fundamentals plus unlimited classes for a month ($274 value).  Fundamentals runs every Saturday, 9am-11am.  Click here to find out more and sign up!
• We are at least temporarily pulling the official Oly hours off the class schedule.  All CFWPers are still welcome to come work specifically on Olympic Lifting on the platforms during any class or open gym time, and extra Oly programming will continue to be provided.

Strength

• Bench press 5x3 across @85%
• Glute ham raise (or single leg RDL) practice between sets

WOD

12 minute AMRAP of:

• 200m Run
• 10 Strict Pullups (Rx+ Strict C2B)
• 10 Strict Ring Dips (Rx+ 35#/18# Strict Ring Dips)
• 20 KB swings, 70#/53#