April 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

Strength

8 min EMOM of:

• 1 Squat Snatch

Conditioning

3 Rounds for time of:

• 15 Toes-to-bar
• 12 Box jumps, 30"/24"
• 9 Squat snatch, 135#/95#

April 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

Strength

• Bench press, 5x3 across @85%
• GHS Sit ups between sets

Conditioning

2 Rounds of:

• 2 Minute Bike for max calories
• 2 minute Rest
• 2 Minute Max KB swings, 70#/53#
• 2 minute Rest

April 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

Strength

• Hang squat clean, 5x3 across @ 75%
• HS holds between sets

Conditioning

For 6 minutes:

• Row for meters

Rest 3 minutes then 6 minute AMRAP of:

• 15 Power cleans, 115#/75#
• 50 Double unders

April 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.  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

• 3x800m Run
• Rest 3 minutes between runs; goal is consistency across all runs

WOD

In teams of 3, complete:

• 3000m row for time in 500m increments (everyone rows twice):

Non-rowing partners complete AMRAP of:

• 10 Box jumps each, 30"/24"; Resting partner holds HS until partner completes 10 reps
• 10 One-arm OH Lunges each, 53#/35#  (5 each arm); Resting partner holds plank until partner completes 10 reps
• 10 Med ball cleans each, 20#/14#; Resting partner hangs from the pullup bar until 10 reps are completed

So when partner A is rowing, partner B completes 10 box jumps while partner C holds a handstand, then partner C completes 10 box jumps while partner B holds a handstand; then partner B completes 10 OH lunges while partner C holds a plank, then partner C completes 10 OH lunges while partner B holds a plank, etc.  Whenever partner A completes 500m, partner B or C gets on the rower for 500m, etc.

April 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

• OHS, find a heavy 1 @ 55x1
• 3x6 Bar Muscle-ups, rest as needed; Sub in perfect kipping practice, C2B practice or BMU practice

WOD

For time, 10-9-8-7-6-5-4-3-2-1 of

• OHS, 95#/65#
• C2B Pullups
• Strict Ring Dips

April 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

• 5x{Hang power snatch + hang squat snatch} across @ 80% 1RM
• L-sit/GHD Sit ups between sets

WOD

For time:

• Run 400m
• 40 Power snatch, 95#/65#
• 40 Double unders
• Run 400m
• 40 Wall balls, 20#/14#
• 40 Double unders
• Run 400m

April 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.  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

• Deadlift, work up to a heavy 3
• Find a Max deficit strict HSPU

WOD

6 Minute AMRAP of 3-6-9-12 etc of

• Deadlift, 225#/155# (Rx+ 275#/185#)
• HSPU (Rx+ Deficit 4"/2")

Rest 3 minutes then 6 Minute AMRAP of:

• 20/16 cal Row
• 20 KB swings, 53#/35#

April 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

Strength

• Back squat, 6x2 across @ 90%
• Strict C2B, work up to a heavy 3

WOD

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

• Bike 0.5/0.4 miles
• 5 Front squat, 155#/105#
• 5 Strict C2B Pullups

April 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

Strength

8 Minute EMOM of:

• 1 Clean and Jerk

WOD

For time (5:00 time cap)

• 50 Toes-to-bar

At 5:00 complete 2 rounds for time of:

• 10 Squat cleans, 135#/95#
• 20 Burpees over bar

April 16, 2016 - Yes, we're open!

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

• 2k Row
• 10x (0:20 on, 0:40 off) HS holds

WOD

In teams of 2 complete:

• 20 Turkish Get-Ups, 53#/35#
• 20 Wall climbs
• 100 Goblet squats, 53#/35#
• 100 KB snatch, 53#/35#

One partner works at a time.  Every time you switch on the goblet squats or snatches, the partner who just finished a set completes 5 burpees.

April 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

Strength

8 Minute EMOM of

• 1 Squat snatch

WOD

15 minute Rotating EMOM

• Bike 15/12 cal
• 10 Hang squat snatch, 75#/55#
• 50 Double unders

April 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

Strength

• Bench press, 5x5 across @80%
• Glute ham raises between sets

WOD

12 Minute AMRAP of:

• 10 Strict Ring dips
• 10 Box jumps, 30"/24"
• 10 Deadlifts, 225#/155#
• 200m Run

April 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.  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

• Overhead Squat, work up to a heavy 3 of 33x1
• Strict/weighted pullups x5 between sets

WOD

Complete 7 rounds for time of

• 16 Wall balls, 20#/14
• 8 Toes-to-bar

April 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

Strength

• Work up to a heavy of {1 Squat clean + 1 Push jerk + 1 Hang squat clean + 1 Split jerk}
• L-sit/GHD Sit ups between sets

WOD

For time:

• 800m Run
• 15 Clean & Jerk, 155#/105#
• 30 KB swings, 70#/53#
• 800m Run

April 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

Strength

• Back squat, 5x3 across @ 85%
• Perfect kipping practice between sets

WOD

Every 4:00, for 4 rounds, complete for time:

• 250m Row
• 10 Front rack lunges, 135#/95#
• 5 Burpee Muscle-ups

April 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

Skill

In teams of 2 on one rower, complete:

• 8x500m row (4 each, alternating)

WOD

2 Rounds for time of:

• 400m Run with Plate, 45#/35#
• 40 G2OH, 45#/35# plate
• 40 Lunges, 45#/35#

April 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

• OHS, work up to a heavy 5 @13x1
• Glute ham raises between sets

WOD

Five 2-minute rounds of:

• 200m Run
• 10 OHS, 115#/75#
• ME Strict pullups in remaining time

Rest 1 minute between rounds

April 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

• Snatch, 1RM
• Pistols practice between sets

WOD

For time, 12-9-6 of

• Power snatch, 135#/95#
• Box jump, 30"/24"

Row 30/24 cal after each round

April 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.  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

• Deadlift, work up to a heavy 5
• Strict/weighted ring dips, work up to a heavy 5 between sets

WOD

5 Minute AMRAP of

• Bike 20/16 cal
• 40 Double unders

Rest 2 minutes then 5 Minute AMRAP of:

• 10 Deadlifts, 255#/175#
• 10 Burpee over bar

April 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

Strength

• Back squat, 3x5 across @ 80% 1RM
• HS holds between sets

WOD

2 Minute AMRAP

• 10 S2OH, 115#/75# (Rx+ 15 S2OH)
• 10 C2B Pullups (Rx+ 15 C2B)
• 20 Wall balls, 20#/14# (Rx+ 30 WB)

Rest 2 Minutes, then 3 Minute AMRAP of

• 10 S2OH, 115#/75# (Rx+ 15 S2OH)
• 10 C2B Pullups (Rx+ 15 C2B)
• 20 Wall balls, 20#/14# (Rx+ 30 WB)

Rest 2 minutes, then 4 Minute AMRAP of

• 10 S2OH, 115#/75# (Rx+ 15 S2OH)
• 10 C2B Pullups (Rx+ 15 C2B)
• 20 Wall balls, 20#/14# (Rx+ 30 WB)