April 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

Strength

• Squat clean, 1RM
• L-sit/GHD Sit ups between sets

WOD

3 Rounds for time of:

• 400m Run
• 20 Power cleans, 95#/65#
• 10 Strict Toes-to-bar

April 2, 2016 - Annual Spring Throwdown 9am-1pm, no regular classes

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!
• The Annual CFWP Spring Throwdown is today!  Come celebrate the close of the Open and the start of BBQ season with some partner workouts in costume!  Friends and family welcome as always!  Heat times are posted on the Event Page, gym will open at 830am and announcements will happen at 915am.  The post-Throwdown BBQ is at Joe and Derek's house starting at 230pm, address posted on FB and at the gym! 

WOD 1
10 Minute AMRAP of:

• 7 Burpee Pullups
• 7 Cleans, 135#/95#

Partners alternate rounds. Score is total reps.

WOD 2

In 10 minutes complete:

• 60/45 cal row (Partner is holding BB in front rack, 165#/105#)
• 60 Wall balls, 20#/14# (Partner is holding BB in DL, 165#/105#)
• 60 Snatch, 75#/55# (Partner is holding a plank)
• ME double unders in the remaining time (Partner is holding BB OH, 75#/55#)

Floater 1

Floater 1:
For time:

• Partner 1: Bike 30/24 cal + Sled push down, then
• Partner 2: Sled push back + Bike 30/24 cal

The bike is re-set before partner 2 begins.  Score is the time the second partner finishes on the bike.

Floater 2:
4 Minute AMRAP of:

• 50 Back squat, 185#/125# (from a rack)
• 50 Deadlifts, 185#/125#

One partner working at a time, break up the reps however you want. Score is total reps.  If you finish the DL, go back to BS.

April 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.  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
• The Annual CFWP Spring Throwdown is almost here!  Check FB for details - Saturday 4/2 from 9am-1pm.  Come celebrate the close of the Open and the start of BBQ season with some partner workouts in costume!  Friends and family welcome as always!  The plan is to BBQ at Joe and Derek's house after the Throwdown, stay tuned for details!

Strength

• Hang squat snatch, find a heavy double
• GHD Sit-ups between sets

WOD

Every 5:00 for 3 rounds, complete for time:

• 20 Cal row
• 20 Wall balls, 20#/14#
• 10 Power snatch, 115#/75#

March 31, 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
• The Annual CFWP Spring Throwdown is almost here!  Check FB for details - Saturday 4/2 from 9am-1pm.  Come celebrate the close of the Open and the start of BBQ season with some partner workouts in costume!  Friends and family welcome as always!  The plan is to BBQ at Joe and Derek's house after the Throwdown, stay tuned for details!

Strength

• Bench press, 1RM
• Strict/weighted pullups x1 between sets

WOD

12 Minute AMRAP of

• 5 Strict C2B pullups
• 10 Burpees
• 15 KB swings, 53#/35#

March 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!  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
• The Annual CFWP Spring Throwdown is almost here!  Check FB for details - Saturday 4/2 from 9am-1pm.  Come celebrate the close of the Open and the start of BBQ season with some partner workouts in costume!  Friends and family welcome as always!  The plan is to BBQ at Joe and Derek's house after the Throwdown, stay tuned for details!

Strength

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

WOD

In 6 minutes,

• ME Row for meters

Rest 3 minutes then 6 Minute AMRAP of:

• 15 OHS, 95#/65#
• 50 Double unders

March 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.  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
• The Annual CFWP Spring Throwdown is almost here!  Check FB for details - Saturday 4/2 from 9am-1pm.  Come celebrate the close of the Open and the start of BBQ season with some partner workouts in costume!  Friends and family welcome as always!  The plan is to BBQ at Joe and Derek's house after the Throwdown, stay tuned for details!

Strength

8 Minute EMOM of:

• 1 Clean & Jerk

WOD

3 Rounds of:

• 1 Minute ME Clean & Jerks, 135#/95#
• 1 Minute Rest
• 1 Minute Toes-to-bar
• 1 Minute Rest
• 1 Minute Bike for cal
• 1 Minute Rest

March 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!  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
• The Annual CFWP Spring Throwdown is almost here!  Check FB for details - Saturday 4/2 from 9am-1pm.  Come celebrate the close of the Open and the start of BBQ season with some partner workouts in costume!  Friends and family welcome as always!  The plan is to BBQ at Joe and Derek's house after the Throwdown, stay tuned for details!

Strength

• Back squat, 1RM
• HS holds between sets

WOD

5 Rounds for time of:

• 200m Run
• 10 Front squat, 135#/95#
• 5 Bar Muscle-ups

March 27, 2016 - Happy Easter! Gym is closed, see you Monday

March 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.  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
• The Annual CFWP Spring Throwdown is almost here!  Check FB for details - Saturday 4/2 from 9am-1pm.  Come celebrate the close of the Open and the start of BBQ season with some partner workouts in costume!  Friends and family welcome as always!  The plan is to BBQ at Joe and Derek's house after the Throwdown, stay tuned for details!

Skill

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

WOD

In teams of 3, complete for time

• 3x1.5/1.2 mile bike (each partner bikes once)

Non-bikers complete ARMAP of:

• 40 KB snatch, 53#/35#
• 40 Step ups, 53#/35#, 20"
• 40 Grasshoppers

Break up as desired, one partner working at a time

March 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.  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
• The Annual CFWP Spring Throwdown is almost here!  Check FB for details - Saturday 4/2 from 9am-1pm.  Come celebrate the close of the Open and the start of BBQ season with some partner workouts in costume!  Friends and family welcome as always!  The plan is to BBQ at Joe and Derek's house after the Throwdown, stay tuned for details!

WOD: 16.5 = 14.5

For time, 21-18-15-12-9-6-3 of:

• Thrusters, 95#/65#
• Bar facing burpees

March 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.  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
• The Annual CFWP Spring Throwdown is almost here!  Check FB for details - Saturday 4/2 from 9am-1pm.  Come celebrate the close of the Open and the start of BBQ season with some partner workouts in costume!  Friends and family welcome as always!  The plan is to BBQ at Joe and Derek's house after the Throwdown, stay tuned for details!

Strength

• Deadlift, work up to a heavy 3
• HS holds between sets

WOD

Every 5:00 for 3 rounds complete for time:

• 20/16 cal Bike
• 15 Toes-to-bar
• 15 Deadlifts, 185#/135#
• 50 Double unders

March 23, 2016 - 7pm class cancelled tonight

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
• The Annual CFWP Spring Throwdown is almost here!  Check FB for details - Saturday 4/2 from 9am-1pm.  Come celebrate the close of the Open and the start of BBQ season with some partner workouts in costume!  Friends and family welcome as always!  The plan is to BBQ at Joe and Derek's house after the Throwdown, stay tuned for details!

Strength

• Snatch, work up to a heavy single
• Pistols practice between sets

WOD

In 5 minutes, complete:

• 500m Row
• 30 KB swings, 53#/35#
• ME Muscle-ups in remaining time

Rest 2 Minutes, then in 5 Minute complete

• 500m Row

then AMRAP of

• 7 Power snatch, 95#/65#
• 7 C2B Pullups

March 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.  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

8 min EMOM of 3 Thrusters

WOD

For time:

• 10 Burpee over bar
• 10 SDHP, 95#/65#
• 20 Thrusters, 95#/65#
• 20 Box jumps, 24"/20"
• 5 Burpee over bar
• 5 SDHP, 115#/75#
• 10 Thrusters, 115#/75#
• 10 Box jumps, 30"/24"
• 10 Burpee over bar
• 10 SDHP, 95#/65#
• 20 Thrusters, 95#/65#
• 20 Box jumps, 24"/20"

March 21, 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

• Work up to a heavy of: 1 Squat clean + 2 Front squats (compare to 2/29/16)
• Strict T2B practice between sets

WOD

3 Rounds for time of:

• 15 Power cleans, 135#/95#
• 10 Strict C2B Pullups
• 400m Run

March 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.  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
• Reminder: CFWP Nutrition Lecture, Saturday 3/19, 8am-9am.  Our very own Kristin Wallace (a registered dietician) will be giving this talk.  Come learn about improving what and how you're eating, and stick around for a workout at 9am!  All welcome!

Skill

• 10x (0:15 on, 0:45 off) bike for calories; every round is all out
• 10x (0:20 on, 0:40 off) HS holds

WOD

In teams of 3 complete:

• 6 x Bike 40/32 cal (everyone bikes twice)

When not biking, partner 1 completes AMRAP of:

• 50 Double unders
• 15 Hollow Rocks

Partner 2 completes

• 12 SDHP, 53#/35#
• 12 OH Lunge, 53#/35# (6 each arm)

March 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.  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
• Reminder: The gym will open for Friday Night Lights today at 430pm today!  Heats starting 5pm and going every 30 minutes until everyone is done!  CFWP Nutrition Lecture, Saturday 3/19, 8am-9am.  Our very own Kristin Wallace (a registered dietician) will be giving this talk.  Come learn about improving what and how you're eating, and stick around for a workout at 9am!  All welcome!

WOD: 16.4

In 13 minutes, complete AMRepsAP of:

• 55 Deadlift, 225#/155#
• 55 Wall balls, 20#/14#
• 55 Calorie Row
• 55 HSPU

The tie break time is when the row is completed.

March 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.  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
• Reminder: CFWP Nutrition Lecture, Saturday 3/19, 8am-9am.  Our very own Kristin Wallace (a registered dietician) will be giving this talk.  Come learn about improving what and how you're eating, and stick around for a workout at 9am!  All welcome!

Strength

8 Minute EMOM of

• 1 squat snatch (compare to 3/1/16)

WOD

2 rounds of:
2 Minute AMRAP of:

• 10 cal bike
• 10 KB swings, 70#/53#

Rest 1 Minute then 2 Minute AMRAP of:

• 10 Power snatch, 135#/95#
• ME Burpees in remaining time

Rest 1 minute

March 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.  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
• Reminder: CFWP Nutrition Lecture, Saturday 3/19, 8am-9am.  Our very own Kristin Wallace (a registered dietician) will be giving this talk.  Come learn about improving what and how you're eating, and stick around for a workout at 9am!  All welcome!

Strength

• 5 x {Hang power clean + power clean}, across
• Perfect kipping/MU practice between sets

WOD

6 Minutes of:

• Row for meters

Rest 3 minutes then 6 Minute AMRAP of:

• 5 Muscle-ups
• 10 Clean & jerk, 115#/75#

March 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.  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
• Reminder: CFWP Nutrition Lecture, Saturday 3/19, 8am-9am.  Our very own Kristin Wallace (a registered dietician) will be giving this talk.  Come learn about improving what and how you're eating, and stick around for a workout at 9am!  All welcome!

Strength

• Back squats, 6x2 across @ 55x1 (compare to 2/3/16)
• Pistols practice between sets

WOD

At 0:00, 3 Minute AMRAP of

• 10 HSPU
• 10 Box jumps, 30"/24"

At 3:00, 3 Rounds for time (6:00 cap) of:

• 15 Deadlifts, 225#/155#
• 30 Wall balls, 20"/14"

At 9:00, 3 Minute AMRAP of

• 10 HSPU
• 10 Box jumps, 30"/24"

March 14, 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
• Reminder: CFWP Nutrition Lecture, Saturday 3/19, 8am-9am.  Our very own Kristin Wallace (a registered dietician) will be giving this talk.  Come learn about improving what and how you're eating, and stick around for a workout at 9am!  All welcome!

Strength

• Thruster, find a heavy 3
• Strict/weighted pullups, sets of 3 between thruster sets

WOD

At 0:00:

• Run 800m

At 5:00 complete:

• 30 Cal row
• 15 Thrusters, 135#/95#

At 10:00 complete:

• 30 Cal row
• 30 Thrusters, 95#/65#