July 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!
• This Friday we will be running a workout for Fink as his last one at CFWP before moving to Fort Collins!  We'll do the workout in the classes all day, but come on in Friday night to celebrate Fink's awesome new job and all his years at CFWP!

Strength

8 Minute EMOM of:

• 1 Power Clean

Conditioning

Every 3:00 for 5 rounds, complete:

• 5 Squat cleans, 155#/105#
• 10 KB swing, 70#/53#
• 15/10 Cal Row

2:00 time cap per round

July 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!
• This Friday we will be running a workout for Fink as his last one at CFWP before moving to Fort Collins!  We'll do the workout in the classes all day, but come on in Friday night to celebrate Fink's awesome new job and all his years at CFWP!

Conditioning

Fran (compare to 1/25/16)

For time, 21-15-9 of:

• Thrusters, 95#/65#
• Pullups

or

Heavy Fran: For time, 15-12-9 of:

• Thrusters, 135#/95#
• Strict Pullups, 45#/26#

or

Amanda: For time, 9-7-5 of:

• Muscle-ups
• Squat snatch, 135#/95#

July 23, 2016 - Goal Setting Workshop TODAY, 730am-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!
• The next CFWP Goal Setting Workshop is TODAY Saturday 7/23, 730am-9am!  Come in for coffee and inspiration, and stick around for a workout at 9am!  Friends and family welcome!

Skill

• 4x400m Run
• Rest 2 minutes between runs; aim for consistency across all runs; compare to 6/18/16

Conditioning

In teams of 2, with one partner working on the reps at a time, complete for time:

• 30 Wall climbs; partners switch every 5 reps, resting partner holds in bottom of air squat
• 100 Back rack weighted Step ups, 95#/65#, 20"; partners switch every 25 reps, resting partner holds a plank
• 300 Double unders; partners switch at 150 reps, resting partner holds KBs in each hand, 70#/53#

July 22, 2016 - Goal Setting Workshop tomorrow morning 730am-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!
• The next CFWP Goal Setting Workshop is this Saturday 7/23, 730am-9am!  Come in for coffee and inspiration, and stick around for a workout at 9am!  Friends and family welcome!

Strength

• OHS, work up to a heavy 5 @13x1
• GHD Sit ups between sets

Conditioning

Every 5:00 for 3 rounds complete:

• 30/20 Cal Row
• 20 KB swings, 53#/35#
• 10 OHS, 115#/75#

July 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!
• The next CFWP Goal Setting Workshop is this Saturday 7/23, 730am-9am!  Come in for coffee and inspiration, and stick around for a workout at 9am!  Friends and family welcome!

Strength

10 Minute EMOM of:

• Odd: Bench/Strict press x3
• Even: Strict weighted Pullups x3

Conditioning

5 Rounds for time of:

• 5 Muscle-ups
• 5 Toes-to-rings
• 5 Box jumps, 40"/32"
• 15 Wall balls, 20#/14#

July 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!
• The next CFWP Goal Setting Workshop is this Saturday 7/23, 730am-9am!  Come in for coffee and inspiration, and stick around for a workout at 9am!  Friends and family welcome!

Strength

8 min EMOM of:

• 1 Squat snatch; compare to 7/7

Conditioning

2 Rounds of:

• 2 minute ME Bike for cal
• 2 minute rest
• 2 minute ME squat snatch, 115#/75#
• 2 minutes rest 

July 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!
• The next CFWP Goal Setting Workshop is this Saturday 7/23, 730am-9am!  Come in for coffee and inspiration, and stick around for a workout at 9am!  Friends and family welcome!

Strength

• Front squat, 5x2 (80%, 82.5%, 85%, 87.5%, 90%)

• L-sit practice after each set

  Conditioning*

15 Minute AMRAP of:

• 15 Thrusters, 95#/65#
• 15 Burpee over bar
• 15 Pullups

*metcon from CrossFit Chalk, June 28, 2016

July 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!
• The next CFWP Goal Setting Workshop is this Saturday 7/23, 730am-9am!  Come in for coffee and inspiration, and stick around for a workout at 9am!  Friends and family welcome!

Strength

• Build to a heavy of {1 Power clean + 1 Squat clean}
• HS walking practice between sets

Conditioning

For time:

• 800m Run
• 40 Power cleans, 135#/95#
• 800m Run

July 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!
• If you missed Kristin Wallace's nutrition talk a few weeks back 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!

Skill

In teams of 2, complete:

• 8x500m row
• Partners alternate so each row 4 times.

Conditioning

In teams of 3, complete (20:00 cap):

• 3600m run in 400m increments (so each partner runs 3 times)

Non-running partners complete AMRAP of:

• 4 Turkish Get ups, 70#/53#, alternating arms
• 4 Waiters carries, 100', 70#/53#, alternating arms each time

One partner works at a time. On the Turkish Get Ups, partner A does 2, then partner B does 2. Then partner A does 2 waiter's carries, then partner B does 2 waiter's carries.

July 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, 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 a few weeks back 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

• Snatch balance, build to a heavy double

• GHD Sit-ups between sets; if doing bar muscle-ups in the WOD, find a heavy double of strict weighted pullups

Conditioning

For time:

• 20 Bar muscle-ups (sub strict C2B or strict chin-over pullups)
• 40 Power snatch, 95#/65#
• 80 Wall balls, 20#/14#

July 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, 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 a few weeks back 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

• Push press, find a heavy single
• 30 UB double unders (or 1:00 practice) between sets; if 30 UB is easy, practice triple unders

Conditioning

21 Minute Rotating EMOM of:

• Bike 12/8 cal
• 5 S2OH, 155#/105# + 10 Hollow rocks
• 10 Burpee over bar

July 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!
• If you missed Kristin Wallace's nutrition talk a few weeks back 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

• Deadlift, work up to a heavy 3
• L-sit practice after each set

Conditioning

For 6 Minutes:

• Row for meters (compare to 6/15/16)

Rest 3 minutes then 6 Minute AMRAP of:

• 10 Toes-to-bar
• 10 KB swings, 70#/53#

July 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!
• If you missed Kristin Wallace's nutrition talk a few weeks back 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

8 min EMOM of:

• 1 Squat clean; compare to 6/29/16

Conditioning

Five 2-minute rounds of

• 200m Run
• 10 Box jumps, 30"/24"
• ME squat cleans, 115#/75#

Rest 1 Minute between rounds.

July 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!
• If you missed Kristin Wallace's nutrition talk a few weeks back 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

• Front squat, 4x3 @ 70%, 75%, 80%, 85%
• HS walking practice between sets

Conditioning

10 Minute alternating EMOM of:

• 10 UB Thrusters, you pick the weight
• Pullups, you pick the reps: 1 set if you can do 10+ UB, 0:30 cap if doing more than 1 set

Goal is consistency for each movement

July 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 a few weeks back 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!

Skill

• Row intervals, 8x250m
• Alternate back and forth with a partner until you have each completed eight rows. Compare times to 6/4/16

Conditioning

In teams of 3, complete:

• Bike 6 miles in 1 mile increments (ladies bike 0.8 miles, and all female teams bike 4.8 miles)

Non-bikers complete AMRAP of:

• 20 KB snatch, alternating arms, 70#/53#
• 20 KB lunges, 70#/53#
• 40 sec plank

One partner works at a time with the KBs, both partners plank together.

July 8, 2016 - CFWP Movie Night Tonight, 730pm!

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 a few weeks back 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

10 Minute Alternating EMOM of:

• Bench/Strict press x5
• Strict weighted Pullups x5 - supinated grip

Conditioning

For time:

• 30 one-arm KB Push press, 53#/35# (alternate arms every 15 reps)
• 30 Deadlifts, 185#/125#
• 80 Double unders
• 800m Run
• 80 Double unders
• 30 Deadlifts, 185#/125#
• 30 one-arm KB Push press, 53#/35# (alternate arms every 15 reps)

July 7, 2016

Announcements - Remember CFWP Movie Night this Friday 7/8, 730pm

• 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 a few weeks back 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

8 min EMOM of:

• 1 Squat snatch, compare to 6/23/16

Conditioning

For time:

• Run 400m
• 30 Squat snatch, 75#/55#
• Run 400m
• 30 Box jumps, 30"/24"
• Run 400m
• 30 Toes-to-bar

July 6, 2016

Announcements - Remember CFWP Movie Night this Friday 7/8, 730pm

• 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 a few weeks back 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

• Power clean, build to a heavy double; Then 3x1 clean pull at 10% more than this weight
• Strict/weighted ring dips between sets (sets of 2 with weighted)

Conditioning

For time, 15-12-9 of:

• Power cleans, 155#/105#
• 2x Wall balls, 20#/14# (so 30-24-18 reps) 

July 5, 2016

Announcements - Remember CFWP Movie Night this Friday 7/8, 730pm

• 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 a few weeks back 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

• Front squat, 4x5 building (65%, 70%, 75%, 80%; use 85% of your back squat 1RM from last week as your FS 1RM)
• L-sit practice after each set

Conditioning

Gymnastics test:

• Tabata Pullups; record minimum and total

Rest 2 Minutes, then 8 Minute Alternating Tabata

• OHS, 95#/65#
• Burpee over bar

July 4, 2016 - 1 class today at 9am, Open Gym at 10am

Announcements - July 4th there will be 1 class at 9am and Open Gym at 10am

• 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 a few weeks back 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

E2O2 for 5 rounds:

• 2 Turkish Get-ups, as heavy as possible (one each arm); use a KB or barbell

Conditioning

For time:

• Run 1 mile
• Row 2k
• Bike 3 miles