October 27, 2016 - CFWP WOD Challenge this Sat 10/29, 9am-12pm

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 (NOTE: NO FUNDAMENTALS THIS WEEK, 10/29, DUE TO EVENT).  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 will be the latest CFWP WOD Challenge!  No classes or Fundamentals 10/29, come on in from 9am-12pm for some fun workouts!  Friends and family welcome!

Strength

• Bench press, 5x5 across
• GHD SU/Hip extensions between sets

Conditioning

21 Minute EMOM of

• Row 12/9 cal
• 10 Deadlift, 185#/125# + 5 Box jumps, 30"/24"
• 5 Strict Pullups + 7 Toes-to-bar

October 26, 2016 - CFWP WOD Challenge this Sat 10/29, 9am-12pm

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 (NOTE: NO FUNDAMENTALS THIS WEEK, 10/29, DUE TO EVENT).  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 will be the latest CFWP WOD Challenge!  No classes or Fundamentals 10/29, come on in from 9am-12pm for some fun workouts!  Friends and family welcome!

Strength

8 Min EMOM of:

• 1 Power snatch + 1 Squat snatch

Conditioning

For time

• 30 Squat snatch, 95#/65#
• 800m Run
• 50 KB swings, 70#/53#

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

Strength

• Back squat, build to a heavy single @ 55x1
• 5 sets of L-sits, you pick the time to be consistent across sets

Conditioning

Four 3-minute rounds of

• 10 Front squat, 155#/105#
• 400m Run
• ME burpee over bar in remaining time

Rest 2-minutes between rounds.  Goal is consistency.

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

Strength

• Hang squat clean, build to a heavy double
• Perfect kipping/MU progressions between sets

Conditioning

5 Rounds for time of:

• 10 Clean & jerk, 115#/80#
• 5/3 Muscle-ups

October 22, 2016

Announcements

• Curious about CrossFit or looking for a new CF gym? We'd love to have you come in for a free class and see what we're all about! New CrossFitters should aim to try out one of our L1/L2 classes, experienced CFers can come by anytime.  Click here to sign yourself in!  And remember we have free unlimited off street parking!
• Attention new CrossFitters!  Our Fundamentals Intro Program runs every Saturday, 9am-11am.  Click here to find out more and sign up!  If you're hesitant about getting started, 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!

Skill

• 4x600m with no rest between, broken up as follows:
• Run 100m easy, run 200m hard, Run 100m easy, walk 200m; "easy pace" is slower than your 1 mile pace, "hard" pace is faster than your 400m sprint pace

Conditioning

In teams of 3, complete for time:

• 3000m row (each partner rows 1000m)

Non-rowing partners complete AMRAP of:

• Bear crawl 40m each (20m down and back), one partner at a time, resting partner holds plank
• 15 KB swings each, 70#/53#, done at the same time
• 2-arm Farmer's carry 40m each, 2x70#/53# (20m down and back), one partner at a time, resting partner holds a plank
• 15 KB swings each, 70#/53#, done at the same time

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

Strength

• Hang power snatch, build to a heavy 3
• Rope climb practice between sets

Conditioning

For time:

• 15 Strict C2B Pullups

then 4 rounds of

• 8 Power snatch, 95#/65#
• 8 OH Lunge, 95#/65#
• 200m Run

Then

• 15 Strict C2B Pullups

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

Strength

• Deadlift, build to a heavy 2
• 5 sets of L-sits

Conditioning

5 Rounds for time of:

• 5 Deadlifts, 275#/185# (Rx+ 315#/205#)
• 10 Burpee box jump, 24"/20"
• 50 Double unders

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

Strength

• Split jerk, 5x2 across @ 90%
• GHD SU/Hip extensions between sets

Conditioning

On a running clock, at 0:00 complete

• 10 S2OH, 155#/105#
• 20 C2B Pullups

At 3:00 complete

• 500m Row

At 6:00 complete

• 10 S2OH, 155#/105#
• 20 C2B Pullups

At 9:00 complete

• 500m Row

At 12:00 complete

• 10 S2OH, 155#/105#
• 20 C2B Pullups

October 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

8 min EMOM of:

• 1 power clean + 1 squat clean

Conditioning

For 5 Minutes:

• Bike for miles (compare to 9/21)

Rest 2 Minutes then 5 Minute AMRAP of:

• 5 Squat clean, 135#/95#
• 10 Toes-to-bar

October 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

• Front squat 4x3 building @33x1
• 4 sets of Strict HSPU, you pick the reps to maintain the same each set

Conditioning

For time:

• 800m Run
• 80 Wall balls, 20#/14#
• 800m Run

October 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!

Skill

• Row intervals, 8x250m
• Alternate back and forth with a partner until you have each completed eight rows. Compare times to 8/20/16

Conditioning

For time, in teams of 2, complete:

• 20 Turkish Get Ups, 53#/35# alternating arms, with one partner working at a time

Then with one person running at a time, 8 rounds of:

• 200m Med ball run, 20#/14#

Non-running partner completes:

• 8 KB push press right arm + 8 KB push press left arm, 53#/35#
• ME KB lunges until your partner returns

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

Strength

• Overhead squat, find a 1RM
• Perfect kipping/MU practice between sets

Conditioning

For time complete:

• 400m Run
• 21 OHS, 135#/95#
• 400m Run
• 15 Muscle-ups
• 400m Run
• 9 OHS, 135#/95#
• 9 Muscle-ups

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

Strength

• Hang power clean, build to a heavy 3
• Strict/weighted ring dips, find a heavy 3

Conditioning

Every 5:00 for 3 rounds complete:

• 1.0/0.8 Mile bike
• 12 Power cleans, 155#/105#

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

Strength

• Strict press, find a 1RM
• Then with that weight, complete 2 max effort sets of push press with 2:00 rest between
• Rope climb practice between strict press sets

Conditioning

21 Minute rotating EMOM of:

• 16 Wall balls, 20#/14#
• 16 KB swings, 53#/35#
• 8 Strict pullups (Rx+ first 4 reps are strict L-pullups)

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

Strength

• Back squat, 4x5 building @ 13x1
• GHD sit ups between sets

Conditioning

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

• Accrue 2:00 of HS holds (compare to 8/9)

At 4:00 complete 8 min AMRepsAP of 3-6-9 of:

• Burpees over bar
• Front squats, 135#/95#
• 30 Double unders after each round

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

Strength

8 Min EMOM of:

• 1 squat snatch, build to a heavy single

Conditioning

5 Rounds for time of:

• 7 Squat snatch, 115#/75#
• 200m Run

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

Skill

• Run 8x100m alternating hard and easy paces, no rest in between 100s
• Rest 2:00
• Run 4x200m alternating hard and easy paces, no rest between 200s
• Rest 2:00
• Run 300m hard, 200m easy, 300m hard, no rest between;

Conditioning

4 Rounds for time of

• 10 KB snatch, 70#/53#, alternating
• 20 Goblet squats, 70#/53#
• 30 Grasshoppers
• 40 Double unders

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

Strength

• Deadlift, build to a heavy 3
• HS holds, complete 2 max effort sets, facing away from wall; if you complete more than 90 seconds on set 1, skip set 2

Conditioning

Every three minutes for 5 rounds complete for time:

• 15/12 cal bike
• 15 Deadlifts, 185#/125#
• 15 Toes-to-bar

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

Strength

• Snatch balance, 5x2 across
• Rope climb practice between sets

Conditioning

10 Minute AMRAP of:

• 5 Strict C2B Pullups
• 10 Power snatch, 75#/55#
• 15 Wall balls, 20#/14#

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

Strength

8 Minute EMOM of:

• 1 Squat clean - build to a heavy

Conditioning

For time, 30-20-10 of:

• Squat cleans, 95#/65#
• Burpee box jumps, 24"/20"