June 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 ofWashington Park Chiropractic for a medical professional's take on starting CrossFit with us!
• If you missed Kristin Wallace's nutrition talk last Saturday or want to remember some of the info she discussed, check out this article she just wrote, "Metabolic Efficiency and CrossFit".  Thanks for sharing Kristin!

Strength

• Bench/strict press, 5x3 across, 5# more than 4/28/16
• Strict/weighted Pullups, 5x3 building

Conditioning

5 Minute AMRAP of:

• 250m Row
• 15 S2OH, 135#/95#

Rest 2 Minutes then 5 Minute AMRAP of:

• 10 Burpees
• 10 Strict Pullups

June 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, 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 min EMOM of:

• 1 squat snatch; compare to 5/26/16

Conditioning

5 Rounds for time of:

• 10 Squat snatch, 75#/55#
• 50 Double unders

June 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, 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

• Hang squat clean, build to a heavy 3
• HS walking between sets

Conditioning

21 Minute Rotating EMOM of

• Bike 15/10 cal
• 15 Wall balls, 20#/14#
• 6 Power cleans, 135#/95# + 6 Box jumps, 30"/24"

June 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, 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, 5x3 across @90%, or 5# more than 5/9/16
• Strict weighted ring dips, 5x3 building

Conditioning

Four 3-minute rounds of:

• 10 Front squats, 135#/95#
• 400m Run
• ME Muscle-ups in remaining time

Rest 2 Minutes between rounds.

June 4, 2016 - Nutrition Lecture this morning 8am-9am

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!
• TODAY 8am-9am, Kristin Wallace from eNRG Sports Nutrition will be giving another nutrition lecture, this one on nutrient timing.  All welcome, come for the talk and stay for a workout at 9am!

Skill

• Row intervals, 8x250m
• Alternate back and forth with a partner until you have each completed eight rows. Compare times to 4/30/16

Conditioning

For time:

• 20 Med ball cleans, 20#/14#
• 200m Run with Med ball, 20#/14#
• 30 Med ball cleans, 20#/14#
• 300m Run with Med ball, 20#/14#
• 40 Med ball cleans, 20#/14#
• 400m Run with Med ball, 20#/14#

June 3, 2016 - Nutrition Lecture tomorrow (6/4), 8am-9am

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!
• This Saturday 6/4 (tomorrow!) 8am-9am, Kristin Wallace from eNRG Sports Nutrition will be giving another nutrition lecture, this one on nutrient timing.  All welcome, come for the talk and stay for a workout at 9am!

Strength

• Build to a heavy of: {1 High hang squat snatch + 1 Hang squat snatch above the knee + 1 Hang squat snatch below the knee}
• Bar Muscle-ups, 3x8

Conditioning

For time, 21-15-9 of

• Power Snatch, 95#/65#
• Burpee over bar

June 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, 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!
• This Saturday 6/4 8am-9am, Kristin Wallace from eNRG Sports Nutrition will be giving another nutrition lecture, this one on nutrient timing.  All welcome, come for the talk and stay for a workout at 9am!

Strength

8 Minute EMOM of:

• 1 Clean & Jerk, compare to 5/2/16

Conditioning

3 Rounds for time of:

• 8 Squat clean & Jerk (or squat clean thrusters), 155#/105#
• 16 Toes-to-bar
• 400m Run

June 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, 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!
• This Saturday 6/4 8am-9am, Kristin Wallace from eNRG Sports Nutrition will be giving another nutrition lecture, this one on nutrient timing.  All welcome, come for the talk and stay for a workout at 9am!

Strength

• Back squat, 3x5 across @85%, compare to 5/3/16
• HS walking between sets

Conditioning

Five 2-minute rounds of

• 14 Wall balls, 20#/14#
• 7 Box jumps, 30"/24"
• ME Row for cal in remaining time

Rest 1 Minute between rounds.  Goal is consistency.

May 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, 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!
• This Saturday 6/4 8am-9am, Kristin Wallace from eNRG Sports Nutrition will be giving another nutrition lecture, this one on nutrient timing.  All welcome, come for the talk and stay for a workout at 9am!

Strength

• Deadlift, work up to a heavy 3, compare to 4/20/16
• L-Sit Practice between sets

Conditioning

6 Minute AMRAP of:

• 30/20 Cal Bike
• 10 Deadlift 225#/155#

Rest 3 Minutes then 6 Minute AMRAP of:

• 10 KB Swings, 70#/53#
• 30 Double Unders

May 30, 2016 - Gym Hours: 9am-11am, Murph Heats @ 9am, 930am, 10am

Announcements - Happy Memorial Day!

• 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!
• Holiday Hours for today!  We'll be open from 9am-11am, and running heats of Murph at 9am, 930am, and 10am.  Plenty of scaling options, hope to see you there!  If you want to do train today but not do Murph, come on in and we'll have some different options.

Conditioning: Murph*

For time, complete:

• 1 Mile Run
• 100 Pullups
• 200 Pushups
• 300 Air squats
• 1 Mile Run

Partition the pullups, pushups, and squats as desired.  If you have a 20# vest, wear it.

*compare to last Memorial Day

May 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, 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!
• Holiday Hours for Memorial Day (Monday 5/30)!  We'll be open from 9am-11am, and running heats of Murph at 9am, 930am, and 10am.  Plenty of scaling options, hope to see you there!

Skills

• 3x800m Run, compare to 4/23/16
• Rest 3 minutes between runs

Conditioning

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

• 5 Miles Bike, in 0.5 mile increments (teams of all women: bike 4 miles in 0.4 mile increments)

WIth only one person working at a time, non-biking partners complete AMRAP of:

• 8 Turkish Get-ups, 53#/35# alternating arms
• 160' Bear crawl (20' down and back, four times)
• 160 Double unders

May 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, 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!
• Holiday Hours for Memorial Day (Monday 5/30)!  We'll be open from 9am-11am, and running heats of Murph at 9am, 930am, and 10am.  Plenty of scaling options, hope to see you there!

Strength

• Front rack lunge, build to a heavy 6 (3 each leg, alternating)
• 5x5 Ring rows with 3 sec pause at the top

Conditioning

For time:

• 25 Toes-to-bar
• 50 Wall balls, 20#/14#
• 25 Strict Pullups
• 50 Wall balls, 20#/14#
• 25 Toes-to-bar

May 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, 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 min EMOM of:

• 1 Squat snatch; compare to 5/12/16

Conditioning

12 Minute AMRAP of:

• 30/20 cal Row
• 10 Squat snatch, 115#/75#

May 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, 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

• Bench, 5x5 across, 5# more than 4/14/16
• Glute ham raises between sets

Conditioning

0:30 on, 0:30 off for 8 Minutes of:

• Burpee box jump over, 24"/20"

Rest 2 Minutes then 0:30 on, 0:30 off for 8 Minutes of:

• Odd: Bike for cal
• Even: HSPU

May 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, 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

• Build to a heavy of: {1 High hang squat clean + 1 Hang squat clean above the knee + 1 Hang squat clean below the knee}
• Perfect kipping/muscle-up practice between sets

Conditioning

For time:

• 9 Muscle-ups

then 4 Rounds of

• 9 Power cleans, 135#/95#
• 200m Run

then

• 9 Muscle-ups

May 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, 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, 3x10 building; aim to get 5-10# more than 4/25/16
• HS walking practice between sets

Conditioning

Four 3-minute rounds of

• 400m Run
• 10 Thrusters, 115#/75#
• ME KB swings, 70#/53# in remaining time

Rest 2 minutes between rounds. Goal is consistency across rounds.

May 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, 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/Skill

• 10x (0:20 on, 0:40 off) Row for calories; every round is all out
• 10 min alternating emom of Pistols & HSPU practice

Conditioning

For time:

• 80 Strict Press with Plate, 45#/35#
• 800m Run with Plate, 45#/35#
• 80 Lunges with plate, 45#/35#

May 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, 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

• 5x{2 Snatch balance + 3 OHS} across, 5# more than 5/6/16; focus is speed under the bar
• GHD Sit ups between sets

Conditioning

5 Rounds for time of:

• 6 Power snatch, 135#/95#
• 6 OHS, 135#/95#
• 200m Run

May 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, 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

• Deadlift, work up to a heavy 5, compare to 4/6/16
• Strict ring dips, work up to a heavy weighted 5

Conditioning

For 6 Minutes:

• Row for meters

Rest 3 Minutes then 6 Minute AMRAP of

• 15 Deadlifts, 185#/135#
• 15 Toes-to-bar

May 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, 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

• Split jerk, 5x3 across @ 85%
• Strict Pullup, find a heavy weighted 1RM

Conditioning

3 Rounds for time of

• 21 Push press, 95#/65#
• 21 Pullups
• 400m Run