January 5, 2017

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 potential CrossFitters!  Think you need to already be "in shape" to get started?  Are you intimidated by the intensity or by doing movements you're unfamiliar with?   Checking out this article - "Scared of CrossFit?" - might change your mind!  Our Fundamentals Intro Program runs every Saturday, 9am-11am. Click here to find out more and sign up!  If you're still hesitant about getting started, click here to find a series of blog posts from Dr. Lisa Goodman for a medical professional's take on starting CrossFit with us at CFWP!  

Strength

• Overhead squat, build to a heavy 5 @13x1
• GHD SU/Hip extensions between sets

Conditioning

3 Rounds for time of:

• 10 OH lunge, 135#/95#
• 30 KB swings, 53#/35#
• 10 Box jumps, 36"/30"

January 4, 2017

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 potential CrossFitters!  Think you need to already be "in shape" to get started?  Are you intimidated by the intensity or by doing movements you're unfamiliar with?   Checking out this article - "Scared of CrossFit?" - might change your mind!  Our Fundamentals Intro Program runs every Saturday, 9am-11am. Click here to find out more and sign up!  If you're still hesitant about getting started, click here to find a series of blog posts from Dr. Lisa Goodman for a medical professional's take on starting CrossFit with us at CFWP!  

Strength

• Power clean, 4x5 (touch-and-go)
• Accrue 75 seconds of L-hold from the pullup bar, in as few sets as possible

Conditioning

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

• 20/15 cal bike
• 10 Deadlifts, 155#/105# (Rx+ 185#/125#)
• 5 Hang power cleans, 155#/105# (Rx+ 185#/125#)

January 3, 2017

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 potential CrossFitters!  Think you need to already be "in shape" to get started?  Are you intimidated by the intensity or by doing movements you're unfamiliar with?   Checking out this article - "Scared of CrossFit?" - might change your mind!  Our Fundamentals Intro Program runs every Saturday, 9am-11am. Click here to find out more and sign up!  If you're still hesitant about getting started, click here to find a series of blog posts from Dr. Lisa Goodman for a medical professional's take on starting CrossFit with us at CFWP!  

Strength

• Back squat, 6 total sets, alternating sets of 5 @75% and 1 @ 90%
• 50 UB Double unders between each set

Conditioning

4 Rounds for time of:

• 12 Thrusters, 95#/65#
• 12 C2B Pullups
• 12 Burpees over bar

January 2, 2016 - holiday hours today: 9am class, 10am open gym

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 snatch + 1 hang squat snatch}

Conditioning

For time:

• 800m Run
• 20 Squat snatch, 135#/95#
• 800m Run

December 31, 2016 - normal hours today; closed 1/1; 9am class, 10am open gym 1/2

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!

Conditioning

In teams of 2, with one partner working at a time, complete 12 Minute AMRAP of:

• 31 cal bike
• 20 KB swings, 70#/53#; resting partner completes as many grasshoppers as the KB set size
• 16 Toes-to-bar; resting partner holds hollow

December 30, 2016 - see below for schedule changes this week

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!
• Due to so many athletes travelling or off work, the class schedule changes this week: No 630am, No 12pm, No 630pm, added Open Gym at 10am.  I.e. weekday classes: 530am, 9am, open gym 10am, 430pm, 530pm.

Strength

• Overhead Squat, 5x2 building
• Strict pullups, 5 sets across (you pick the reps to be consistent)

Conditioning: Nancy (compare to 10/22/14)

Complete 5 rounds for time of:

• 400m Run
• 15 Overhead squat, 95#/65#

December 29, 2016 - see below for schedule changes this week

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!
• Due to so many athletes travelling or off work, the class schedule changes this week: No 630am, No 12pm, No 630pm, added Open Gym at 10am.  I.e. weekday classes: 530am, 9am, open gym 10am, 430pm, 530pm.

Strength

• Deadlift, build to a heavy 3, compare to 11/17
• Strict HS pushup, 5 sets across (you pick the reps to be consistent)

Conditioning

For 6 minutes

• Row for meters (compare to 11/30/16)

Rest 3 minutes then complete 6 Minute AMRAP of:

• 5 Deadlift, 275#/185#
• 10 Strict Ring Dips
• 30 Double unders

December 28, 2016 - see below for schedule changes this week

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!
• Due to so many athletes travelling or off work, the class schedule changes this week: No 630am, No 12pm, No 630pm, added Open Gym at 10am.  I.e. weekday classes: 530am, 9am, open gym 10am, 430pm, 530pm.

Strength

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

Conditioning

For time, complete 21-15-9 of:

• Power snatch, 115#/80#
• Burpee box jump, 24"/20"

December 27, 2016 - see below for schedule change this week

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!
• Due to so many athletes travelling or off work, the class schedule changes this week are: No 630am, No 12pm, No 630pm, added Open Gym at 10am.  I.e. Mon-Fri classes: 530am, 9am, open gym 10am, 430pm, 530pm.

trength

• Back squat, 3x8 across
• Perfect kipping/MU practice

Conditioning

For time, complete 5 rounds of

• 20 Wall balls, 20#/14#
• 2-4-6-8-10 of Muscle-ups (Round 1 has 2 reps, Round 2 has 4 reps, etc)

December 26, 2016 - TODAY: 9am class, 10am open gym; see below for schedule changes this week

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!  NOTE: There is no Fundamentals today (Sat 12/24).  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!
• Due to so many athletes travelling or off work, the class schedule changes this week: No 630am, No 12pm, No 630pm, added Open Gym at 10am.  I.e. Mon-Fri classes: 530am, 9am, open gym 10am, 430pm, 530pm.

Strength

8 Minute EMOM of:

• 1 Clean & Jerk

Conditioning

Five 1:00 rounds of

• 12/9 Cal Bike
• ME Power clean & Jerk, 115#/80#

Rest 1:00 between rounds. Goal is consistency.

December 24, 2016 - 9am class, 10am open gym today; closed tomorrow, Sun 12/25; 9am class, 10am open gym on Mon 12/26

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!  NOTE: There is no Fundamentals today (Sat 12/24).  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: normal class schedule through 12/24; Sun 12/25: closed; Mon 12/26: 9am class, 10am open gym.

Strength

In teams of 2, complete:

• 8x500m Row
• Each partner rows 4 times, alternating rounds

Conditioning

In teams of 2, complete for time:

• 10x200m with MB carried in front, 20#/14#

Each partner runs 5 times, alternating rounds. Non-running partner completes

• Bear crawl 40m (20m down and back)
• ME Pistols until partner returns (sub alternating single leg box step ups, 20")

December 23, 2016 - normal hours today; Sat 12/24 9am class, 10am open gym

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!  NOTE: There is no Fundamentals this Saturday 12/24.  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: Fri 12/23: Normal hours.  Sat 12/24: 9am class, 10am open gym.; Sun 12/25: closed; Mon 12/26: 9am class, 10am open gym.

Conditioning: 12 Days for Christmas (compare to 12/23/2015)

For time, (just like the song)

• 1 Burpee
• 2 KB SDHP, 53#/35#, 1 Burpee
• 3 KB swings, 53#/35#, 2 KB SDHP, 1 Burpee
• 4 Thrusters, 95#/65#, 3 KB swings, etc
• 5 C2B Pullups, 4 Thrusters, etc
• 6 Jumping Lunges, 5 C2B Pullups, etc
• 7 Pushups, 6 Jumping Lunges, etc
• 8 Push press, 95#/65#, 7 Pushups, etc
• 9 Wall balls, 20#/14#, 8 Push press, 95#/65#, etc
• 10 Squat cleans, 95#/65#, 9 Wall balls, 20#/14#, etc
• 11 Toes-to-bar, 10 Squat cleans, 95#/65#, etc
• 12 HSPU, 11 Toes-to-bar, etc

December 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!  NOTE: There is no Fundamentals this Saturday 12/24.  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
• Accrue 75 seconds of L-sits in as few sets as possible

Conditioning

3 Rounds of:

2 Min AMRAP of:

• 10 SDHP, 115#/80#
• 10 OHS, 115#/80#

Rest 1:00, then 2:00 of:

• ME Shuttle runs, 20m down, 20m back

Rest 1:00

December 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!  NOTE: There will be no Fundamentals on Sat 12/24.  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 practice

Conditioning

At 0:00, complete for time:

• 1 mile bike
• 12/9 Muscle-ups

At 5:00 complete for time

• 1 mile bike
• 24 Power cleans, 135#/95#

At 10:00, complete for time

• 1 mile bike
• 48 Wall balls, 20#/14#

December 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!  NOTE: There is no Fundamentals this Saturday 12/24.  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, 1RM
• Complete 5 reps of {2 wall climbs + 15 sec HS hold}

Conditioning

Death by:

• Front squat, 95#/65#
• Burpee over bar

1 of each in minute 1, 2 of each in minute 2, etc.

If you fail before minute 10, rest 1 minute and complete 2 rounds for time of FS + burpees with the reps of the last successful minute completed

December 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!  NOTE: There is no Fundamentals this Saturday 12/24.  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 snatch

Conditioning

6 Minute AMRAP of:

• 20 cal row
• 10 Squat snatch, 95#/65#

Rest 3:00, then complete 6 Minute AMRAP of:

• 50 Double unders
• 10 Toes-to-bar

December 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!

Power

Every 90 seconds for 10 rounds, complete

• 15 seconds ME bike for cal

Conditioning

In teams of 3, complete

• 3000m Row (partners row 1000m at a time)

Non-rowing partners complete conga line of:

• 30 second hollow hold
• 20m OH lunge (10m down and back), 45#/35#
• 10 pushups

December 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

8 Minute EMOM of:

• 1 Squat Clean + 2 Split jerk

Conditioning

At 0:00, complete for time (5:00 cap):

• 30 Strict Pullups

At 5:00, complete 5 Rounds for time of:

• 5 Squat clean, 155#/105#
• 5 S2OH, 155#/105#
• 10 Bar over burpees

December 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

• Overhead squat, 4x3 building
• 4x50 UB double unders (or triple under practice)

Conditioning

In teams of 2 complete with 1-partner working at a time, complete 3 rounds for time of:

• 30 OHS, 135#/95#
• 40 KB swings, 70#/53#
• 30 Box jumps, 36"/30"

December 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

• Deadlift, build to a heavy 5 (compare to 11/14)
• Complete 10 Rope climbs

Conditioning

Four 3-minute rounds of:

• 500m Row
• 10 Deadlifts, 185#/125# (Rx+ 15 reps)
• ME Toes-to-bar in remaining time

Rest 1:00 between rounds