August 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 of  for a medical professional's take on starting CrossFit with us!

Strength

• Overhead squat, find a heavy single @ 55x1
• 5 sets of L-sits - pick a time you can hold for all sets

Conditioning

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

• 300m/250m Row
• 12 OHS, 95#/65#

August 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 of  for a medical professional's take on starting CrossFit with us!

Strength

• Power clean, 5x3 building
• 5 sets of HS holds - pick a time you can for all sets

Conditioning

21 Minute rotating EMOM of:

• 12/8 Cal Bike
• 5 Power cleans, 155#/105# + 20 Double unders
• 6 Burpee box jumps 30"/24"

August 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 of  for a medical professional's take on starting CrossFit with us!

Strength

• Front squat, 4x3 @ 75%, 80%, 82.5%, 85%
• Perfect Kipping practice

Conditioning

5 Rounds for time of:

• 5 Back squats, 185#/125# (from the floor)
• 10 Wall balls, 20#/14#
• 15 Pullups

August 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 of  for a medical professional's take on starting CrossFit with us!

Strength

8 min EMOM of:

• 1 Squat snatch; compare to 8/1/16

Conditioning

For time:

• 20 Squat snatch, 135#/95#
• 40 KB swings, 70#/53#
• 800m Run

August 13, 2016 - 4th Annual CFWP Summer Throwdown TODAY!

General Info

• Friends & family welcome!  Come work out or just hang out!
• All events 2-person partner workouts. Rx and Scaled Divisions.  Scaled division: you pick your weights and/or movement substitutions.
• Doors open 8:45am. Workout announcements 9:15am. Heat 1 of WOD 1 starts 9:30am.  Depending on the number of teams, we will wrap up between 12pm and 1pm.
• Park Day at Harvard Gulch after the Throwdown, starting at 2pm! 

WOD 1

In 10 minutes, with one partner working at a time, complete:

• 40 pullups (resting partner hangs from bar; minimum work requirement of 10 reps each)

Then, with partners alternating rounds, AMRAP of:

• 8 {KB hang snatch + OH Lunge}, alternating arms after 4 reps, 53#/35#
• 8 {Medball clean + Wall ball}, 20#/14#

WOD 2

In 10 minutes, with one partner working at a time, complete:

• 40 Calorie Row
• 40 Deadlifts, 115#/75#
• 30 Clean & Jerk, 115#/75#
• 30 Power Snatch, 115#/75#
• 20 Thrusters, 115#/75#
• 20 SDHP, 115#/75#
• ME Double unders in remaining time

Floater 1

In 5 minutes, with one partner working at a time, complete:

• Max distance back rack barbell carry, 135#/95#
• Every 50m, complete 10 back squats

Course is 50m down and back.  Score is total distance.

Floater 2

With a 4:00 clock:

• From 0:00-2:00, Partner 1 completes 25 GHD Situps + ME Bike for calories
• From 2:00-4:00, Partner 2 completes 25 GHD Situps + ME Bike for calories.

Score is total reps (including GHDSU).  Bike is set for a 4:00 continuous countdown.

August 12, 2016 - 4th Annual CFWP Summer Throwdown Tomorrow!

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  for a medical professional's take on starting CrossFit with us!
• This Saturday (8/13) is our 4th annual CFWP Summer Throwdown!  No regular classes, but come on in for partner workouts in a low-key competition format!  Friends and family welcome, park day afterwards.  Find more info here!

Strength

• Split jerk, 3x5 across @ 80%
• 3 sets of UB toes-to-bar, you pick the sets that you can hold across all 3 sets

Conditioning

Every 5:00 for 3 rounds complete for time:

• 0.8/0.6 Mile bike
• 30 Wall balls, 20#/14#

August 11, 2016 - 4th Annual CFWP Summer Throwdown this Sat (8/13)!

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 (8/13) is our 4th annual CFWP Summer Throwdown!  No regular classes, but come on in for partner workouts in a low-key competition format!  Friends and family welcome, park day afterwards.  Find more info here!

Strength

• Deadlift, build to a heavy 5
• Rope climbs between sets

Conditioning: Barraza

18 Minute AMRAP of:

• 200m Run
• 9 Deadlifts, 275#/185#
• 6 Burpee bar muscle-ups

August 10, 2016 - 4th Annual CFWP Summer Throwdown this Sat (8/13)!

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 (8/13) is our 4th annual CFWP Summer Throwdown!  No regular classes, but come on in for partner workouts in a low-key competition format!  Friends and family welcome, park day afterwards.  Find more info here!

Strength

• Snatch balance, build to a heavy 3
• GHD Situps between sets

Conditioning

For 6 minutes:

• Row for meters (compare to 7/13/16)

Rest 3 minutes then 6 Minute AMRAP of:

• 30 Power snatch, 75#/55#
• 100 Double unders

August 9, 2016 - 4th Annual CFWP Summer Throwdown this Sat (8/13)!

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 (8/13) is our 4th annual CFWP Summer Throwdown!  No regular classes, but come on in for partner workouts in a low-key competition format!  Friends and family welcome, park day afterwards.  Find more info here!

Strength

8 Minute EMOM of:

• 1 Squat clean; compare to 7/12/16

Conditioning

With a running clock, at 0:00 for time,

• Accrue 2:00 of HS holds (August Gymnastics Test)

At 4:00 complete for time:

• 15 Squat cleans, 135#/95#

At 6:00 complete for time:

• 15 Box jumps, 36"/28"

At 8:00 complete for time:

• 15 Squat cleans, 135#/95#

Goal is big set(s) on squat cleans - no singles

August 8, 2016 - 4th Annual CFWP Summer Throwdown this Sat (8/13)!

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 (8/13) is our 4th annual CFWP Summer Throwdown!  No regular classes, but come on in for partner workouts in a low-key competition format!  Friends and family welcome, park day afterwards.  Find more info here!

Strength

• Front squat, 4x5 building (67.5%, 72.5%, 77.5%, 82.5%; compare to 7/5/16)
• Perfect kipping/muscle-up practice between sets

Conditioning

For time complete:

• 400m Run

then 4 rounds of

• 6 Muscle-ups
• 12 Front rack lunges, 135#/95#

Then

• 400m Run

August 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!

Skill

• 3x800m Run, compare to 7/2/16
• Rest 3 minutes between runs

Conditioning

In teams of 3 complete:

• 3000m row in 500m increments (each teammate rows twice)

Non-rowing partners complete AMRAP of:

• 30 Goblet squats, 53#/35# (resting partner holds HS)
• 4 Turkish Get-Ups, 53#/35# (resting partner hangs from pullup bar)

Break up reps as desired, one partner working at a time.

August 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, 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

• OHS, work up to a heavy 3 @33x1
• GHD Sit-ups between sets

Conditioning

For time:

• 20 OHS, 115#/75#
• 20 KB swings, 70#/53#
• 200m Run
• 40 Back squat, 115#/75#
• 40 KB swings 70#/53#
• 400m Run

August 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, 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 Hang power clean + 1 Hang squat clean + 1 Squat clean}
• L-sit practice between sets

Conditioning

3 Rounds for time of:

• 21 Power cleans, 95#/65#
• 15 Strict Ring Dips
• 9 Burpee Box jumps, 30"/24"

August 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, 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

10 Minute Alternating EMOM of:

• Bench/Strict press x2, across
• Strict weighted Pullups x2, across

Conditioning

6 Minute AMRAP of

• 20 Cal bike
• 10 C2B Pullups

Rest 3 minutes then 6 Minute AMRAP of

• 50 Double unders
• 10 S2OH, 135#/95#

August 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!

Strength

• Front squat, 3x10 building
• HS walking practice between sets

Conditioning

21 Minute rotating EMOM of:

• 10/8 cal Row
• 15 Wall balls, 20#/14#
• 10 Toes-to-bar

August 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!

Strength

8 min EMOM of:

• 1 Squat snatch; compare to 7/20/16

Conditioning

5 rounds for time:

• 200m Run
• 8 Squat snatch, 95#/65#

July 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, 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!

Skill

• 8x (0:20 on, 0:40 off) Bike for calories; go hard but try to hold RPM consistent across all rounds
• 8 min alternating EMOM of Pistols & HSPU practice

Conditioning

In teams of 2 with a 20:00 cap, complete 10 rounds (5 each) of:

• 12 KB snatch, 53#/35# alternating arms
• 200m Run with med ball, 20#/14#

Partner A does a round while Partner B rests, then Partner B does a round while Partner A rests, etc until 10 rounds total are completed.

July 29, 2016 - Celebrate Fink! Come in tonight for Friday Night Lights-style event!

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 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

10 Minute Alternating EMOM of:

• Deadlift x2 (across)
• Strict weighted Ring Dips x2 (across)

Conditioning

"Fink"

For time:

• 20 Ring Dips
• 30 Deadlifts, 275#/185#
• 40 Burpee over bar
• 50 Wall balls, 20#/14#
• 60 Double unders

July 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!
• 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

• Snatch balance, build to a heavy 5
• L-Sit practice between sets

Conditioning

3 Rounds for time of:

• 10 Power snatch, 135#/95#
• 10 Back rack lunges, 135#/95#
• 400m Run

July 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!
• 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

• Front squat, 3-3-2-1-1-1 (75%, 80%, 85%, 90%, 92.5%, 95%)
• 3 sets of Bar Muscle-ups, you pick the rep scheme to make the same number each set

Conditioning

For 5 Minutes:

• Bike for miles (compare to 6/30/16)

Rest 2 Minutes then 5 Minute AMRAP of:

• 5 {Strict pullup + strict t2b}
• 20 Second HS hold