November 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

• Sled Push!  2 sleds, 1 Mile, Go.

Conditioning

In teams of 3, complete 4 Rounds each of:

• Bear Crawl 40m (10m down and back twice)
• 20 Stick Jumps, 24"/20" + ME Box step ups, 24"/20"
• Double KB hold, 70#/53#

Non-crawling partners work until the crawler finishes 40m, then they rotate stations. If the jumping partner doesn't complete 20 stick jumps, they will still rotate once the bear crawler is finished.

November 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

• Build to a heavy of {1 Power snatch+ 1 Hang squat snatch below the knee + 1 Hang squat snatch above the knee}
• 5 min EMOM of Supinated Strict C2B Pullups, you pick the reps to be consistent

Conditioning

5 Minute of:

• Bike for miles (compare to 10/18)

Rest 2 Minutes then 5 Minute AMRAP of:

• 9 Power snatch, 75#/55#
• 6 Bar facing burpees

November 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

• Deadlift, build to a heavy 3, compare to 10/7
• 5 sets of Strict ring dips, you pick the reps to be consistent

Conditioning

In teams of 2, with one partner working at a time, complete:

• 50 Deadlifts, 275#/185# (Rx+ 315#/205#)
• 100 KB swings, 70#/53#, Resting partner holds in a hollow
• 1000m Row & 300 Double unders (completed simultaneously)

November 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

• Overhead Squat, 4x5 Building
• GHD SU/Hip extensions between sets

Conditioning

4 Rounds for time of:

• 8 OH Lunge, 115#/80# (Rx+ 135#/95#)
• 200m Run
• 12 Toes-to-bar (Rx+ 16 UB T2B)
• 200m Run

November 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

• Build to a heavy of {1 Squat Clean + 2 Split Jerks}
• Perfect kipping/MU progressions

Conditioning

6 Rounds for time of:

• 4 Squat clean thruster, 135#/95#
• 4 Clean & Jerk, 135#/95#
• 4 Muscle-ups

November 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

• Front squat 4x3 building @33x1, compare to 10/17
• Accrue 75 seconds of L-sits in as few sets as possible

Conditioning

Every 4:00 for 4 Rounds, complete for time:

• 400m Run
• 20 Goblet squats, 70#/53#

November 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!

Skill

• 4x400m Run
• Rest 2 minutes between runs; aim for consistency across all runs; compare to 9/10/16

Conditioning

15 Minute AMRAP of:

• Right arm: Turkish Get up + 8 OH Lunge, 53#/35#
• Left arm: Turkish Get up + 8 OH Lunge, 53#/35#
• 10 Med ball cleans, 20#/14#
• 200m Run with Med ball, 20#/14# (must carry the ball in front)

November 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

• Bench, 5x3 across
• Strict Toes-to-bar, 5 sets across (you pick the set size to be consistent)

Conditioning

Five 2:00 rounds of:

• Row 250m
• 8 KB swings, 70#/53#
• ME HSPU in remaining time

Rest 1:00 between rounds.  Goal is consistency.

November 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

• Overhead squat, 5x2 across @ 90%
• Strict pullups, 5 sets across (you pick the set size to be consistent)

Conditioning

8 Minute AMRAP of

• 20 OHS, 95#/65#
• 10 Box jumps, 36"/30"

Then

• 800m Run

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

Strength

• Build to a heavy of {1 Power clean + 1 Hang squat clean below the knee + 1 Hang squat clean above the knee}
• GHD SU/Hip extensions between sets

Conditioning

For time, 21-15-9 of:

• Deadlift, 135#/95#
• Hang Power clean, 135#/95#
• Run 400m after each round

November 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!

Strength

• Back squat, 4x5 building @ 13x1, compare to 10/11
• Accrue 75 seconds of L-sits in as few sets as possible

Conditioning

21 Min Rotating EMOM of:

• Bike 12/8 cal
• 15 Wall balls, 20#/14# (Rx+ 30#/20#)
• 10 Bar facing burpees

November 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

8 Min EMOM of:

• 1 Power snatch + 1 Squat snatch, compare to 10/26

Conditioning

Complete 2 rounds for time of:

• 10 Squat snatch, 135#/95#
• 30 C2B Pullups
• 100 Double unders

November 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!
• This Sunday we are hosting a seminar by CF Games Athlete Sam Dancer and Jared Stevens! 8am-1pm, Sun 11/6, $75.  Find details on FB or at the gym.   There will be no open gym Sunday 11/6 to accommodate the seminar.  Hope to see you there!

Strength

• 10x {Row 0:20 for max cal, rest 0:40}
• 10 Min alternating EMOM of HS holds and pistols practice

Conditioning

For time complete:

• 800m with 45#/35# plate

then 2 rounds of

• 5 Wall climbs
• 30 G2OH, 45#/35#
• 1:00 plank

November 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 of  for a medical professional's take on starting CrossFit with us!
• This Sunday we are hosting a seminar by CF Games Athlete Sam Dancer and Jared Stevens! 8am-1pm, Sun 11/6, $75.  Find details on FB or at the gym.   There will be no open gym Sunday 11/6 to accommodate the seminar.  Hope to see you there!

Strength

• Deadlift, build to a heavy 5
• Perfect kipping/MU progressions

Conditioning

10 Minute EMOM of:

• odd: 5/3 Bar Muscle-ups + ME Wall balls, 20#/14#
• even: 10 Deadlifts, 225#/155# + ME Wall balls, 20#/14#

November 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 of  for a medical professional's take on starting CrossFit with us!
• This Sunday we are hosting a seminar by CF Games Athlete Sam Dancer and Jared Stevens! 8am-1pm, Sun 11/6, $75.  Find details on FB or at the gym.   There will be no open gym Sunday 11/6 to accommodate the seminar.  Hope to see you there!

Strength

• Build to a heavy of {2 Power snatch + 2 OHS}
• GHD SU/Hip extensions between sets

Conditioning

4 rounds for time of:

• 8 Power snatch, 115#/80#
• 12 Toes-to-bar
• 200m Run

November 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 of  for a medical professional's take on starting CrossFit with us!
• This Sunday we are hosting a seminar by CF Games Athlete Sam Dancer and Jared Stevens! 8am-1pm, Sun 11/6, $75.  Find details on FB or at the gym.   There will be no open gym Sunday 11/6 to accommodate the seminar.  Hope to see you there!

Strength

8 min EMOM of:

• 1 power clean + 1 squat clean

Conditioning

For time, in teams of 2 with one partner working at a time,complete:

• 50 Squat cleans, 155#/105# (Rx+ 185#/125#)
• 50 Box jumps, 30"/24" (Rx+ 36"/30")
• 100/75 Calorie Bike

November 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 of  for a medical professional's take on starting CrossFit with us!
• This Sunday we are hosting a seminar by CF Games Athlete Sam Dancer and Jared Stevens! 8am-1pm, Sun 11/6, $75.  Find details on FB or at the gym.   There will be no open gym Sunday 11/6 to accommodate the seminar.  Hope to see you there!

Strength

• Split jerk, 4x5 across @80%
• Strict Weighted Pullups, build to a heavy 5

Conditioning

For 6 minutes:

• Row for meters (compare to 10/4/16)

Rest 3 minutes, then 6 Minute AMRAP of 3-6-9-12-etc of

• Push press, 115#/80#
• C2B Pullups

October 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 of  for a medical professional's take on starting CrossFit with us!
• This Sunday we are hosting a seminar by CF Games Athlete Sam Dancer and Jared Stevens! 8am-1pm, Sun 11/6, $75.  Find details on FB or at the gym.   There will be no open gym Sunday 11/6 to accommodate the seminar.  Hope to see you there!

Strength

• Front squat, 4x3 across @85%
• 5 sets of L-sits, you pick the time to be consistent across sets

Conditioning

For time

• Run 400m
• 40 Back rack lunges, 135#/95#
• Run 400m
• 40 Burpees over bar
• Run 400m

October 29, 2016 - CFWP WOD Challenge TODAY 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 TODAY, 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!
• TODAY is 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 & Conditioning

• TBD!  Come on in for a benchmark workout you've been wanting to hit, challenge a buddy toa workout of your choice, find your CrossFit Total, tackle some max effort gymnastic tests, etc - athletes will be doing a variety of things and anyone can hop in to whatever workouts go down!  

October 28, 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

• Overhead Squat, 5x3 across
• Strict/weighted ring dips, find a heavy 3

Conditioning

Every 3:00 for 5 Rounds complete:

• 10 OHS, 115#/80#
• 20/15 Cal Bike
• 30 Double unders