December 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 squat snatch, find a heavy double
• Accrue 75 seconds of L-sits in as few sets as possible

Conditioning

5 Minute test of:

• Bike for miles (compare to 11/18)

Rest 3 Minutes then 5 Min AMRAP of:

• 7 one-arm KB snatch, 53#/35# (Rx+ 70#/53#), alternate arms every round
• 14 Wall balls, 20#/14#

December 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

• Front squat 4x3 building @33x1, compare to 11/14
• Complete 5 reps of {2 wall climbs + 15 sec HS hold}

Conditioning

2 Rounds for time of:

• 30 C2B Pullups
• 200m Run
• 30 Front rack lunges, 95#/65#
• 200m Run

December 10, 2016 - CFWP Throwdown TODAY! No regular classes or Fundamentals

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!

• TODAY we are hosting our 5th annual CFWP Holiday Throwdown!  As such, there will be no regular classes or Fundamentals this morning.  As always, friends/family/all skill levels welcome! 

WOD 1

In 10 minutes, with partners alternating rounds, complete AMRAP of::

• 5 Deadlifts, 135#/95#

• 4 Hang power cleans,135#/95#

• 3 Front squats,135#/95#

• 2 Shoulder-to-overhead,135#/95#

• 1 Thruster,135#/95#

Resting partner holds a medball in front (not on shoulder or on the side) while partner works. Ball can be dropped when barbell is put down.  Score is total reps completed.

WOD 2

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

• 40/30 Cal bike (minimum reps: 15/boy, 10/girl)

• 40 Wall Balls, 20"/14" (minimum reps: 15/athlete)

• 30 Burpee Box jump overs, 30"/24" (minimum reps: 10/athlete)

• 30 Pullups (minimum reps: 10/athlete)

• 20 Toes-to-bar (minimum reps: 5/athlete)

• 120 Double unders (no minimum reps)

Score is total reps completed (280 reps per round).  Partners can break up the reps as desired as long as each partner meets the minimum work requirement for each movement. On the burpee box jumps, the athlete does NOT need to open their hips on top of the box.  All other standards are as usual.

Floater 1

• Max calorie row + Max 5m Shuttle runs in 4:00.  Partners must switch every 10 cal on the rower.  

Scoring: 1 cal = 1 rep.  5m run = 1 rep.  The rower will be set for a 4:00 timer.  The running is completed in a 5m down, 5m back shuttle run format.  A judge will count the running reps (down is 1 rep, back is another rep, etc).  The runner must begin behind the starting line, get both feet across the 5m line, touch the ground behind the line, and return.  A rep is completed when both feet are behind the line with one hand on the ground.

Floater 2 (Repeat from 2014 CFWP Holiday Throwdown)

3 Rounds for time:

• Partner 1 OH carry, 115#/75# 20m down and 20m back (cannot advance unless BB is OH); Partner 2 waits at the starting line while holding a barbell however he/she wants

• Partner 2 OH carry, 115#/75# 20m down and 20m back (cannot advance unless BB is OH); Partner 1 waits at the starting line while holding a barbell however he/she wants

Score is total time, and requires a judge to start/stop a running clock.  Each partner has a barbell and at the count of 3-2-1 go, they each pick their bar up. Partner 1 will run 20m down, around the designated marker, and back to the starting line. Partner 2 begins their run when Partner 2 is across the starting line.  Any time either barbell hits the ground, both partners must complete 3 burpees over the bar.  Both partners run 3 times.

December 9, 2016 - CFWP Holiday 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 we are hosting our 5th annual CFWP Holiday Throwdown!  As such, there will be no regular classes or Fundamentals on Saturday 12/10.  As always, friends/family/all skill levels welcome! 

Strength

8 Min EMOM of:

• 1 Power Snatch + 1 Hang squat snatch + 1 Overhead Squat; compare to 11/23/16

Conditioning

For time, complete:

• 40 Squat snatch, 75#/55#
• 20 Box jumps, 30"/24"
• 40 Toes-to-bar
• 20 Box jumps, 30"/24"

December 8, 2016 - CFWP Holiday Throwdown this Saturday 12/10

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 we are hosting our 5th annual CFWP Holiday Throwdown!  As such, there will be no regular classes or Fundamentals on Saturday 12/10.  As always, friends/family/all skill levels welcome! 

Strength

• Bench, 5x5 across
• Accrue 75 seconds of L-holds from pullup bar

Conditioning

3 Rounds for time of:

• 10 Strict Pullups (Rx+ strict C2B)
• 20 Pushups (Rx+ Ring pushups)
• 30 Wall balls, 20#/14#
• 40 Double unders

December 7, 2016 - CFWP Holiday Throwdown this Saturday 12/10

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 we are hosting our 5th annual CFWP Holiday Throwdown!  As such, there will be no regular classes or Fundamentals on Saturday 12/10.  As always, friends/family/all skill levels welcome! 

Strength

• Squat clean, build to a heavy single
• Complete 10 reps of {1 wall climb + 10 sec HS hold}

Conditioning

Every 2:00, for 6 rounds, complete:

• Odd: 15 Bar-facing burpees + ME Power cleans, 155#/105# (Rx+ 185#/125#)
• Even: Bike for distance

No built in transition time between rounds.  Use the bike as a recovery window by picking an RPM ~10% lower than your 5-minute bike test RPM.

December 6, 2016 - CFWP Holiday Throwdown this Saturday 12/10

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 we are hosting our 5th annual CFWP Holiday Throwdown!  As such, there will be no regular classes or Fundamentals on Saturday 12/10.  As always, friends/family/all skill levels welcome! 

Strength

• Back squat, 4x5 building @ 13x1, compare to 11/8/16
• Perfect kipping/MU practice

Conditioning

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

• 30/24 Cal Row
• 15 Front squats, 115#/80#
• 7/5 Ring Muscle-ups

December 5, 2016 - CFWP Holiday Throwdown this Saturday 12/10

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 we are hosting our 5th annual CFWP Holiday Throwdown!  As such, there will be no regular classes or Fundamentals on Saturday 12/10.  As always, friends/family/all skill levels welcome! 

Strength

• Split jerk, build to a heavy triple
• GHD SU/Hip extensions between sets

Conditioning: Jack (compare to 8/20/15)

20 Min AMRAP of:

• 10 Push press, 115#/80#
• 10 KB swings, 53#/35#
• 10 Box jumps, 24"/20" (rebounding not suggested)

December 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!

Strength

• Row intervals, 8x250m
• Alternate back and forth with a partner until you have each completed eight rows. Compare times to 10/15/16

Conditioning

3 Rounds for time of

• 6 Turkish Get Ups, 53#/35# (Rx+ 55#/35# Barbell), alternating arms
• 400m Run with Med ball, 20#/14# (must carry the ball in front)

December 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!

Strength

• Overhead squat, find a 10RM
• Accrue 75 seconds of L-sits

Conditioning

In teams of 2 complete (18:00 cap):

• 100 Bar facing burpees (one partner working at a time)

Then (simultaneously)

• 100/80 Cal bike
• 100 Wall balls, 20#/14#

Break up the reps as desired.

December 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!

Strength

8 Minute EMOM of:

• 1 Hang power clean + 2 Push press

Conditioning

10 Minute AMRAP of:

• 6 Squat clean, 95#/65#
• 9 Push press, 95#/65#
• 50 Double unders

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

Strength

• Deadlift, build to a heavy double (compare to 10/20/16)
• Accrue 30 Supinated Strict C2B Pullups

Conditioning

For 6 minutes

• Row for meters (compare to 11/1/16)

Rest 3 minutes then in 6 Minutes complete:

• 30 Toes-to-bar

In remaining time, AMRAP of

• 10 Deadlift, 225#/155#
• 10 Box jumps, 30"/24"

November 29, 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

• Squat snatch, build to a heavy single
• Perfect kipping/MU practice

Conditioning*

7 Min AMRAP of 3-6-9-12 of:

• Power snatch, 135#/95#
• C2B Pullups

*compare to 7/11/14

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

Strength

• Front squat, 5x2 @ 90%
• Complete 10 reps of {1 wall climb + 10 sec HS hold}

Conditioning

Five 2-minute rounds of:

• Run 200m
• 10 Front rack lunges, 155#/105#
• ME KB swings, 70#/53#, in remaining time

Rest 1 minute between rounds. Goal is consistency.

November 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 of  for a medical professional's take on starting CrossFit with us!
• Normal class schedule tomorrow (Sat 11/26), but there will be no Fundamentals.  

Skill

• 3x800m Run; Rest 3:00 between runs
• Compare to 9/17/16

Conditioning

For time, 40-30-20-10 of:

• KB snatch, 53#/35#, alternating arms halfway through the set
• Goblet squat, 53#/35#
• Plank 1:00 after each rounds

November 25, 2016 - holiday hours today: 9am class; open gym 10am-11am

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!
• Normal class schedule tomorrow (Sat 11/26), but there will be no Fundamentals.  

Strength

• Bench press, 5x2 across
• GHD SU/Hip extensions between sets

Conditioning

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

• 500m Row
• 10 Box jumps, 30"/24" (Rx+ 36"/30")
• 10 Toes-to-bar (Rx+ strict t2b)
• 50 Double unders

November 24, 2016 - Clean Your Plate WOD and Fundraiser for Lindsay! 830am-11am

Announcements - Donate to Lindsey Here!

• 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!
• Holiday schedule this week: TODAY: 5th Annual Clean Your Plate WOD  which will double as a Fundraiser for Lindsay's Fight Against Breast Cancer (830am-11am); Fri: 9am class, Open gym 10am-11am; Sat: normal hours

Conditioning: Heats at 830am, 930am, 10am, 1030am

"Clean Your Plate" 

For time, complete:

• 10 Burpee on plate
• 20 Squat jumps, 45#/35#
• 30 OH lunge, 45#/35#
• 40 G2OH, 45#/35#
• 50 Russian twists, 45#/35#
• 600m Run with plate, 45#/35#
• 50 Russian twists, 45#/35#
• 40 G2OH, 45#/35#
• 30 OH lunge, 45#/35#
• 20 Squat jumps, 45#/35#
• 10 Burpee on plate

Compare to 11/26/15.  Rx+ 75#/55# Barbell with 25 evil wheels in lieu of the 50 Russian Twists.

Optional Floater events

• Floater 1: Partner inverse tabata bike
• Floater 2: 2:00 Max Effort Front squats, 135#/95#

November 23, 2016 - Remember no 630pm class tonight!

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!
• Holiday schedule this week: Mon-Wed: normal hours except no 630pm on Wed; Thurs: Clean Your Plate WOD and Fundraiser for Lindsay's Fight Against Breast Cancer (830am-11am); Fri: 9am class, Open gym 10am-11am; Sat: normal hours

Strength

8 Min EMOM of:

• 1 Power Snatch + 1 Hang squat snatch + 1 Overhead Squat

Conditioning

In 3:00 complete

• 400m Run
• ME Strict Pullups in remaining time

Rest 2:00 then 3 Minute AMRAP of:

• 5 Snatch grip deadlift, 115#/75#
• 5 Hang squat snatch, 115#/80#

Rest 2 minutes, then in 3:00 complete

• 400m Run
• ME KB swings, 70#/53# in remaining time

November 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!
• Holiday schedule this week: Mon-Wed: normal hours except no 630pm on Wed; Thurs: Clean Your Plate WOD and Fundraiser for Lindsay's Fight Against Breast Cancer (830am-11am); Fri: 9am class, Open gym 10am-11am; Sat: normal hours

Strength

• Back squat, build to a heavy single @ 55x1 (compare to 10/25)
• 5 sets of L-sits, you pick the time to be consistent across sets

Conditioning

21 Min Rotating EMOM of

• Row 12/9 cal
• Bike 12/8 cal
• 10 Strict Ring Dips (Rx+ 10 dips + 20 double unders)

November 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!
• Holiday schedule this week: Mon-Wed: normal hours except no 630pm on Wed; Thurs: Clean Your Plate WOD and Fundraiser for Lindsay's Fight Against Breast Cancer (830am-11am); Fri: 9am class, Open gym 10am-11am; Sat: normal hours

Strength

• Power cleans, build to a heavy triple (touch-n-go)
• Perfect kipping/Bar MU progressions

Conditioning

3 Rounds for time of:

• 10 Power cleans, 135#/95# (Rx+ 155#/105#)

• 15 C2B Pullups (Rx+ 10 Bar Muscle-ups)

• 20 Wall balls, 20#/14# (Rx+ 30#/20#)