May 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, click here to find a series of blog posts from Dr. Lisa Goodman ofWashington Park Chiropractic for a medical professional's take on starting CrossFit with us!

Strength

• Back squat, 6x2 across, 5# more than 4/19/16
• HS walking practice between sets

Conditioning

Five 90-second rounds of:

• 20/15 cal bike
• ME Wall balls, 20#/14#, in remaining time

Rest 90 seconds between rounds. Goal is consistency.

May 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, click here to find a series of blog posts from Dr. Lisa Goodman ofWashington Park Chiropractic for a medical professional's take on starting CrossFit with us!

Strength

8 Minute EMOM of:

• 1 Squat clean

Conditioning

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

• Squat clean, 115#/75#
• Burpee over bar

Complete 3 Bar Muscle-ups after each round (sub strict pullups)

May 14, 2016 - Love for Lisa Event (no regular classes)

Announcements

• Remember TODAY is our 'Love for Lisa' charity event!  There will be no classes or Fundamentals this morning, but there will be heats of 2 workouts running continuously from 930am-12pm. (as well as a floater)   Doors open at 9am - all skill levels, and friends/family welcome (all workouts can be modified very easily to accommodate any and everyone)!  We have a lot of items up for bid on silent auction with all proceeds going directly to Lisa to help with her fight against cancer.  You can donate directly here if you're interested, or at the event!  We'll be heading to Harvard Gulch at 1pm for a BBQ and afternoon of volleyball and lawn games.   Come on out - Lisa has received good news after her second surgery so we have lots to celebrate! 

WOD 1:

10 Minute AMRAP of:

• 10 KB swings, 70#/53#
• 10 Goblet Squats, 70#/53#
• 10 Overhead Lunge, 70#/53# (alternate arms each round)

WOD 2:

10 Minute AMRepsAP of:

• 10/7 cal bike
• 1 Burpee box jump, 30"/24"
• 10/7 cal bike
• 2 Burpee box jumps, 30"/24"
• 10/7 cal bike
• 3 Burpee box jumps, 30"/24"
• etc

So the every round the bike amount stays the same, but one rep is added to the burpee box jumps.

Floater

For time:

• Max Effort 500m Row

May 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, click here to find a series of blog posts from Dr. Lisa Goodman ofWashington Park Chiropractic for a medical professional's take on starting CrossFit with us!
• Remember this Saturday, 5/14, is our 'Love for Lisa' charity event!  There will be no classes or Fundamentals on Saturday, but there will be heats of 2 workouts running continuously from 930am-12pm. (as well as a floater)   Doors open at 9am - all skill levels, and friends/family welcome!  We have a lot of items up for bid on silent auction with all proceeds going directly to Lisa to help with her fight against cancer.  You can donate directly here if you're interested, or at the event!  We'll be heading to Harvard Gulch at 1pm for a BBQ and afternoon of volleyball and lawn games.   Come on out - Lisa has received good news after her second surgery so we have lots to celebrate! 

Strength

• Push press, 5x3 building
• Strict Pullups, 5x3 weighted, building

Conditioning

2 Rounds for time of:

• 20 Toes-to-bar
• 20 Push press, 115#/75#
• 40 Wall balls, 20#/14#

May 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, click here to find a series of blog posts from Dr. Lisa Goodman ofWashington Park Chiropractic for a medical professional's take on starting CrossFit with us!
• Remember this Saturday, 5/14, is our 'Love for Lisa' charity event!  There will be no classes or Fundamentals on Saturday, but there will be heats of 2 workouts running continuously from 930am-12pm. (as well as a floater)   Doors open at 9am - all skill levels, and friends/family welcome!  We have a lot of items up for bid on silent auction with all proceeds going directly to Lisa to help with her fight against cancer.  You can donate directly here if you're interested, or at the event!  We'll be heading to Harvard Gulch at 1pm for a BBQ and afternoon of volleyball and lawn games.   Come on out - Lisa has received good news after her second surgery so we have lots to celebrate! 

Strength

8 min EMOM of: 

• 1 squat snatch  (compare to 4/29/16)

Conditioning

For time:

• 1 Mile Bike
• 15 Hang squat snatch, 95#/65#
• 800m Run
• 15 Hang squat snatch, 95#/65#

May 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, click here to find a series of blog posts from Dr. Lisa Goodman ofWashington Park Chiropractic for a medical professional's take on starting CrossFit with us!
• Remember this Saturday, 5/14, is our 'Love for Lisa' charity event!  There will be no classes or Fundamentals on Saturday, but there will be heats of 2 workouts running continuously from 930am-12pm. (as well as a floater)   Doors open at 9am - all skill levels, and friends/family welcome!  We have a lot of items up for bid on silent auction with all proceeds going directly to Lisa to help with her fight against cancer.  You can donate directly here if you're interested, or at the event!  We'll be heading to Harvard Gulch at 1pm for a BBQ and afternoon of volleyball and lawn games.   Come on out - Lisa has received good news after her second surgery so we have lots to celebrate! 

Strength

• Bench press, find a heavy double
• Deadlift warm up between sets

Conditioning

21 Min Rotating EMOM of

• 10 Cal Row
• 10 Burpees
• 5 Deadlifts, 275#/185# + 5 Box jumps, 30"/24"

May 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, click here to find a series of blog posts from Dr. Lisa Goodman ofWashington Park Chiropractic for a medical professional's take on starting CrossFit with us!
• Remember this Saturday, 5/14, is our 'Love for Lisa' charity event!  There will be no classes or Fundamentals on Saturday, but there will be heats of 2 workouts running continuously from 930am-12pm. (as well as a floater)   Doors open at 9am - all skill levels, and friends/family welcome!  We have a lot of items up for bid on silent auction with all proceeds going directly to Lisa to help with her fight against cancer.  You can donate directly here if you're interested, or at the event!  We'll be heading to Harvard Gulch at 1pm for a BBQ and afternoon of volleyball and lawn games.   Come on out - Lisa has received good news after her second surgery so we have lots to celebrate! 

Strength

• 5x{Clean pull from the hang + Hang squat clean} across @75%
• GHD Sit ups between sets

Conditioning

Four 3-minute rounds of

• 400m Run
• 15 Power cleans, 95#/65#
• ME Double unders in remaining time

Rest 2 minutes between rounds.

May 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, click here to find a series of blog posts from Dr. Lisa Goodman of Washington Park Chiropractic for a medical professional's take on starting CrossFit with us!
• Remember this Saturday, 5/14, is our 'Love for Lisa' charity event!  There will be no classes or Fundamentals on Saturday, but there will be heats of 2 workouts running continuously from 930am-12pm. (as well as a floater)   Doors open at 9am - all skill levels, and friends/family welcome!  We have a lot of items up for bid on silent auction with all proceeds going directly to Lisa to help with her fight against cancer.  You can donate directly here if you're interested, or at the event!  We'll be heading to Harvard Gulch at 1pm for a BBQ and afternoon of volleyball and lawn games.   Come on out - Lisa has received good news after her second surgery so we have lots to celebrate! 

Strength

• Back squat, 5x3 across, 5#-10# more than 4/11/16
• Perfect kipping practice/MU progressions

Conditioning*

Complete 6 Rounds for time of:

• 8 Front squat, 135#/95#
• 4 Muscle-ups

*from the vault!  compare to 2/24/14

May 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

Skill

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

Conditioning

3 Rounds for time of:

• 3 Wall climbs
• 21 KB swings, 53#/35#
• 21 Goblet squats, 53#/35#
• 200m Run with Medball, 20#/14#

May 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

• 5x{2 Snatch balance + 3 OHS} across @ 60% 1RM OHS; focus is speed under the bar
• Bar muscle-ups, 3x7

Conditioning

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

• Row 500m
• 12 OHS, 115#/75#
• 5 {Strict T2B+Strict C2B Pullup}

May 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

• Deadlift, work up to a heavy 2
• 5 sets of Strict HSPU, pick a rep scheme you can maintain across all sets

Conditioning

For time:

• 21 Deadlifts, 225#/155#
• 800m Run
• 15 Deadlifts, 225#/155#
• 800m Run
• 9 Deadlifts, 225#/155#
• 800m Run

May 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

• 5x{Snatch pull from the hang + Hang squat snatch} across @75%
• GHD Sit ups between sets

Conditioning

10 Minute AMRAP of:

• 6 Power snatch, 115#.75# (unbroken)
• 12 Burpees over bar
• 30 Double unders

May 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, 3x5 across, 5# more than 4/5/16
• Strict Pullups, 3x5 weighted

Conditioning

3 Rounds for time of:

• 20 Front rack lunges, 95#/65#
• 20 C2B Pullups
• 20 Wall balls, 20#/14#

May 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.  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
• Aim to finish more minutes (or 5# more) comparied to your heaviest from 4/18/16

Conditioning

Every 3 minutes for 5 rounds, complete for time:

• 20/16 cal bike
• 5 Squat cleans, 155#/105#
• 5 S2OH, 155#/105#

April 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

Skill

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

WOD

In teams of 2, complete for time:

• 200 Wall balls, 20#/14#

One partner works on the wall balls at time.  For the first 100 wall balls, the team also completes as many Turkish Get-ups, 53#/35#, as possible. For the second 100 wall balls, the team also completes as many grasshoppers as possible.

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 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.  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

• Build to a heavy of the following complex: {2 Behind-the-neck push press + 3 OHS}
• Perfect kipping (or MU practice) between sets

Conditioning: 2016 CF Master's Qualifier Event 4

For time:

• 55 Burpees over bar
• 34 OHS, 95#/65#
• 21 Muscle-ups

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 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

Strength

• Back squat, 3x10 building
• Strict Pullups, 3x10 (aim for 3 sets of the same size)

Conditioning

3 Rounds for time of:

• 15 Deadlifts, 135#/95#
• 9 Thrusters, 135#/95#
• 400m Run