March 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.  At the start of 2016, Lisa committed to a 2-month trial at CFWP, has now given CF a thumbs up from her experience, and will be continuing to train with us regularly now that her experiment is over! Day 1, The Best Parts of Gym Class, Everything is Everything, How do you learn CrossFit?, CrossFit Week 4, Joint Mobility, Myofascial Release, Tiny Setback, Week 8 - Continuing with CrossFit
• UPCOMING EVENTS: March CFWP Goal Setting Workshop, TODAY!!! Saturday 3/12, 730am-9am; CFWP Nutrition Lecture, Saturday 3/19, 8am-9am.  All welcome to any/all of these events!

Skill

In teams of 2, complete:

• 10 x 0.5 mile bike
• Alternate, so each partner completes 5 x 0.5 mile intervals

WOD

For time:

• Run 800m with a plate, 45#/35#

then complete 2 rounds of:

• 6 TGU, 53#/35# alternating arms
• 30 KB swings, 53#/35#
• 30 Russian twists, 45#/35#

March 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.  At the start of 2016, Lisa committed to a 2-month trial at CFWP, has now given CF a thumbs up from her experience, and will be continuing to train with us regularly now that her experiment is over! Day 1, The Best Parts of Gym Class, Everything is Everything, How do you learn CrossFit?, CrossFit Week 4, Joint Mobility, Myofascial Release, Tiny Setback, Week 8 - Continuing with CrossFit
• UPCOMING EVENTS: Friday Night Lights, 430pm-??? Friday 3/11; March CFWP Goal Setting Workshop, Saturday 3/12, 730am-9am; CFWP Nutrition Lecture, Saturday 3/19, 8am-9am.  All welcome to any/all of these events!

WOD: 16.3

7 Minute AMRAP of:

• 10 Power snatches, 75#/55#
• 3 Bar Muscle-ups

March 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.  At the start of 2016, Lisa committed to a 2-month trial at CFWP, has now given CF a thumbs up from her experience, and will be continuing to train with us regularly now that her experiment is over! Day 1, The Best Parts of Gym Class, Everything is Everything, How do you learn CrossFit?, CrossFit Week 4, Joint Mobility, Myofascial Release, Tiny Setback, Week 8 - Continuing with CrossFit
• UPCOMING EVENTS: Friday Night Lights, 430pm-??? Friday 3/11; March CFWP Goal Setting Workshop, Saturday 3/12, 730am-9am; CFWP Nutrition Lecture, Saturday 3/19, 8am-9am.  All welcome to any/all of these events!

Strength

8 Minute EMOM of

• 1 Clean & Jerk

WOD

3 Rounds for time of:

• 400m Run
• 15 Clean & jerk, 95#/65#
• 15 Toes-to-bar

March 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.  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.  At the start of 2016, Lisa committed to a 2-month trial at CFWP, has now given CF a thumbs up from her experience, and will be continuing to train with us regularly now that her experiment is over! Day 1, The Best Parts of Gym Class, Everything is Everything, How do you learn CrossFit?, CrossFit Week 4, Joint Mobility, Myofascial Release, Tiny Setback, Week 8 - Continuing with CrossFit

Strength

• OHS, find a heavy single @ 55x1
• Pistols practice between sets

WOD

3 Rounds each for time, one every 5:00, of:

• 500m Row
• 10 Burpees over bar
• 10 OHS, 115#/75#

March 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.  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.  At the start of 2016, Lisa committed to a 2-month trial at CFWP, has now given CF a thumbs up from her experience, and will be continuing to train with us regularly now that her experiment is over! Day 1, The Best Parts of Gym Class, Everything is Everything, How do you learn CrossFit?, CrossFit Week 4, Joint Mobility, Myofascial Release, Tiny Setback, Week 8 - Continuing with CrossFit

Strength

• Snatch, work up to a single ~90%
• HS holds between sets

WOD

6 Minute AMRAP of:

• 6 HSPU
• 6 Power Snatch, 115#/75#
• 6 Box Jumps, 30"/24"

Rest 3 minutes then 6 Minute AMRAP of:

• 20 cal Row
• 10 Thrusters, 115#/75#

March 7, 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.  At the start of 2016, Lisa committed to a 2-month trial at CFWP, has now given CF a thumbs up from her experience, and will be continuing to train with us regularly now that her experiment is over! Day 1, The Best Parts of Gym Class, Everything is Everything, How do you learn CrossFit?, CrossFit Week 4, Joint Mobility, Myofascial Release, Tiny Setback, Week 8 - Continuing with CrossFit

Strength

• Front squat 5x3 across, 5-10# more than 1/27
• Perfect kipping/MU practice between sets

WOD

3 minutes AMRAP of

• 4 Muscle-ups
• 12 Deadlifts, 185#/135#

Then 4 Minutes of

• ME Wall balls, 20#/14# (aim for consistent sets and pacing)

Then 3 minutes AMRAP of

• 4 Muscle-ups
• 12 Deadlifts, 185#/135#

March 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.  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.  At the start of 2016, Lisa committed to a 2-month trial at CFWP, has now given CF a thumbs up from her experience, and will be continuing to train with us regularly now that her experiment is over! Day 1, The Best Parts of Gym Class, Everything is Everything, How do you learn CrossFit?, CrossFit Week 4, Joint Mobility, Myofascial Release, Tiny Setback, Week 8 - Continuing with CrossFit

Skill

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

WOD

8 Minute Alternating Tabata of

• OH Step Ups, 45#/35#, 20"
• KB SDHP, 53#/35#

Rest 1 minute, Then Alternating Tabata of

• Bike for calories
• Plank

March 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!  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.  At the start of 2016, Lisa committed to a 2-month trial at CFWP, has now given CF a thumbs up from her experience, and will be continuing to train with us regularly now that her experiment is over! Day 1, The Best Parts of Gym Class, Everything is Everything, How do you learn CrossFit?, CrossFit Week 4, Joint Mobility, Myofascial Release, Tiny Setback, Week 8 - Continuing with CrossFit
• Come on in to 16.2 today in any of the classes, and then we'll be running Friday Night Lights as usual!  Gym will open up at 430pm this evening and we'll run heats and have some fun until everyone is done! 

WOD: 16.2

Beginning on a 4-minute clock, complete as many reps as possible of:

•  25 Toes-to-bars
•  50 Double-unders
•   15 Squat cleans, 135#/85#

If completed before 4 minutes, add 4 minutes to the clock and proceed to:

•  25 Toes-to-bars
•  50 Double-unders
•  13 Squat cleans, 185#/115#

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

•  25 Toes-to-bars
•  50 Double-unders
•  11 Squat cleans, 225#/145#

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

•  25 Toes-to-bars
•  50 Double-unders
•  9 Squat cleans, 275#/175#

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

•  25 Toes-to-bars
•  50 Double-unders
•  7 Squat cleans, 315#/205#

Stop at 20 minutes.

March 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!  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.  At the start of 2016, Lisa committed to a 2-month trial at CFWP, has now given CF a thumbs up from her experience, and will be continuing to train with us regularly now that her experiment is over! Day 1, The Best Parts of Gym Class, Everything is Everything, How do you learn CrossFit?, CrossFit Week 4, Joint Mobility, Myofascial Release, Tiny Setback, Week 8 - Continuing with CrossFit

Strength

• Back squat 5x3 across @33x1 (compare to 1/20/16)
• Strict/weighted pullups between sets

WOD

For time:

• 800m run
• 15 Strict Pullups
• 20 OHS, 115#/75#
• 25 Burpee over bar
• 30 KB swings, 70#/53#

March 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!  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

Strength

• Split jerk, work up to a set of 5, ~80%
• 5 minute EMOM of hollow rocks

WOD

Complete 4 rounds, one every 4:00, of:

• Odd: 500m Row + 15 S2OH, 135#/95#
• Even: 40/32 cal bike + 60 Double unders

March 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!  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

Strength

8 Minute EMOM of

• 1 Squat snatch

WOD

For 5 Minutes complete 3-6-9-12-etc of

• Power snatch, 135#/95#
• Muscle-ups

Rest 2 minutes then for 5 Minutes complete AMRepsAP of:

• 5 Deadlifts, 255#/175#
• 10 Wall balls, 20#/14#
• 10 Deadlifts, 255#/175#
• 20 Wall balls, 20#/14#
• 15 Deadlifts, 255#/175#
• 30 Wall balls, 20#/14#
• then back down the ladder (10/20, 5/10)

February 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!  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
• Scores for Open WOD 16.1 are due by 6pm today!  Submit your score here - enter your reps, your judge, and your division (Rx or scaled).  And if you haven't yet, remember to put yourself on the CrossFit Wash Park team!

Strength

• Work up to a heavy of: 1 Squat clean + 2 Front squats (compare to 2/1/16)
• GHD situps/L-sit practice between sets

WOD

For time:

3 Rounds of:

• Row 250m
• 12 HSPU

Then immediately, 3 Rounds of:

• 9 Power cleans, 155#/105#
• 12 Toes-to-bar
• 15 Box jumps, 24"/20"

February 27, 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 here, and there's still time to sign up!  Register here - remember to put yourself on the CrossFit Wash Park team!

Skill

• 3x800m Run
• Rest 3 minutes between runs

WOD

4 Rounds for time of:

• 15 Med ball cleans, 20#/14#
• 10 KB snatches, 53#/35# alternating arms
• 3 Wall climbs
• 200m Run

February 26, 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 here, and there's still time to sign up!  Register here - remember to put yourself on the CrossFit Wash Park team!

WOD: 16.1

20 Minute AMRAP of:

• 25 feet of OH walking lunges, 95#/65#
• 8 Bar facing burpees
• 25 feet of OH walking lunges, 95#/65#
• 8 C2B Pullups

February 25, 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!

Strength

• Deadlifts, work up to a heavy 5
• 3x50 Double unders

WOD

3 Rounds for time of:

• 21 KB swings, 70#/53#
• 15 Box jumps, 30"/24"
• 9 Deadlifts, 225#/155#
• 400m Run

February 24, 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!

Strength

• Front squat, 3x5, 5# more than 1/12/16; {Open athletes: Back squat, 3x5 @70%}
• GHD situps/L-sit practice between sets

WOD

In 6 Minutes:

• Row 1000m
• ME HSPU in remaining time

Rest 3 minutes then in 6 minutes:

• Bike 2 miles
• ME OHS, 115#/75# in remaining time

February 23, 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!

Strength

8 Minute EMOM of

• 1 Clean & Jerk

WOD

With a running clock, at 0:00 complete

• 12 Burpees over bar
• 18 Power cleans, 115#/75#

At 3:00, complete

• 12 Burpees over bar
• 24 Toes-to-bar

At 6:00 complete

• 12 Burpees over bar
• 18 S2OH, 115#/75#

At 9:00 complete

• 12 Burpees over bar
• 24 C2B Pullups

At 12:00 complete

• 12 Burpees over bar
• 18 Clean & Jerks, 115#/75#

February 22, 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!

Strength

• Snatch, work singles up to 90%
• In between sets, complete 5 perfect kipping swings (on a bar or rings)

WOD

In 10 minutes complete:
2 rounds of:

• 8 Power snatch, 115#/75#
• 12 Wall balls, 20#/14#

Then 2 rounds of

• 6 Power snatches, 135#/95#
• 12 Wall balls, 20#/14#

Then 2 rounds of:

• 4 Power snatches, 155#/105#
• 12 Wall balls, 20#/14#

Then

• ME Muscle-ups in remaining time

February 20, 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

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

WOD

E202 for 16 minutes complete (so 4 rounds of):

• Odd: 4 Turkish Get ups, 53#/35# (Rx+ 70#/53# or Barbell 55#/35#)
• Even: 30/24 cal bike

February 19, 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

• OHS, find a heavy 3 @33x1
• Glute ham raise (or single leg RDL) practice between sets

WOD

Every 3:00 for 5 rounds:

Rounds 1, 3, 5: Complete for time:

• 400m Run

Rounds 2, 4: Complete 2 Rounds for time of:

• 12 OHS, 95#/65#
• 12 Toes-to-bar