January 28, 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

Every 2:00 for 5 rounds:

• 2 Turkish Get-ups, alternating arms (you pick the weight)
• 10 Pistols, alternating legs

Conditioning

In teams of 3, conga line style, complete 5 rounds each of:

• Run 200m
• Farmer's carry, 2x70#/53# 40m (10m down and back twice)
• Bear crawl 40m (10m down and back twice)

January 27, 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

• 2x{1 Squat snatch + 3 Overhead Squat} @75%
• 2x{1 Squat snatch + 2 Overhead Squat} @80%
• 2x{1 Squat snatch + 1 Overhead Squat} across @85%

Conditioning

For 6 minutes

• Row for meters (compare to 12/29/16)

Rest 3 minutes then in 6 Minutes complete AMRepsAP of 3-6-9-etc:

• Power snatch, 95#/65#
• Hand release pushups
• 30 Double unders after each round

January 26, 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

• Deadlift, 3x5 across
• Accrue 75 seconds of L-sits in as few sets as possible

Conditioning

In teams of 2, complete

• 6 mile bike, alternating every mile

Non-biking partner completes 2 rounds (or AMRAP up to 2) of:

• 5 Deadlifts, 275#/185#
• 7 Box jumps, 30"/24"
• 9 KB swings, 70#/53#

January 25, 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

• 7 x (1 strict + 2 kipping deficit HSPU), you pick the deficit; rest 1:00 between sets
• 5 x HS walking/wall walk, you pick the distance

For time, 12-9-6 of:

• Thruster, 105#/70#
• C2B Pullup

Rest 3:00 then for time, 6-9-12 of:

• Thruster, 95#/65#
• Pullups

January 24, 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

8 minute EMOM of:

• 1 Squat Clean

Conditioning

Four 2:00 rounds of

• Row 250m
• ME Bar-facing burpees

Row slightly slower than your max 500m pace.  Rest 1:00 between rounds. 

January 23, 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, 3x8 across @80%

Conditioning

For time:

• 30 Strict Pullups
• Run 400m
• 60 Wall balls, 20#/14#
• Run 400m
• 30 Toes-to-bar
• Run 400m

January 21, 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

• Every 90 seconds for 10 rounds, row 12/9 calories for time

Conditioning

4 Rounds for time of:

• 3 Wall climbs
• 16 Walking lunge, 45#/35#
• Run 200m with plate, 45#/35#

January 20, 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 3 @33x1
• Accrue 75 seconds of L-sits in as few sets as possible

Conditioning: Josh

For time, 21-15-9 of:

• OHS, 95#/65#
• Pullups x2 (so 42-30-18)

January 19, 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

• Bench press, 5x5 across, compare to 12/8/16
• GHD SU/Hip extensions between sets

Conditioning

5 Rounds for time of:

• 12 Burpee box jumps, 24"/20"
• 200m Run

January 18, 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, 3x3 building (touch-and-go)
• 3 sets of Toes-to-bars across, you pick the set size

Conditioning

21 Minute Rotating EMOM of:

• Bike 0.3 miles
• 10 Power cleans, 135#/95#
• 15 KB swings, 53#/35#

January 17, 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 @82.5% and 1 @ 95%
• Perfect kipping practice/MU progressions

Conditioning

For time:

• 30 Thrusters, 135#/95#
• 30 HSPU
• 10 Ring Muscle-ups
• 10 Bar Muscle-ups

January 16, 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

8 minute EMOM of:

• 1 Squat snatch, compare to 12/19/16

Conditioning

In teams of 2 complete for time:

• 2000m Row, switching every 250m
• 60 Squat snatch, 115#/80#

Every 500m, both partners complete 50 Double unders

January 14, 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!  

Skill

• Run 100m, 200m, 300m, 400m, 500m, 600m, 700m; walk 100m after each run

Conditioning

In teams of complete four 3:00 Rounds of:

Odd rounds:

• ME KB swings, 70#/53# (switch every 12 reps)
• ME 10m shuttle runs

Even rounds:

• ME Goblet squats, 70#/53# (switch every 12 reps)
• ME 10m shuttle runs

Teams have 1 KB.  Work completed simultaneously. Rest 2:00 between rounds

January 13, 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

• Deadlift, build to a heavy double (compare to 11/30/16)
• Accrue 20 Ring Muscle-ups in as few sets as possible

Conditioning

In 5 Minutes:

• Bike for miles (compare to 12/13/16)

Rest 3 Minutes then in 5 Minutes complete

• 20 Deadlifts, 225#/155#
• 20 Bar facing burpees
• ME Wall balls, 20#/14# in remaining time

January, 12, 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 snatch, 4x5 (touch-and-go)
• Strict HS pushup, 5 sets across (you pick the reps to be consistent)

Conditioning

Every 2:00 for 5 rounds, complete for time:

• 12 Power snatch, 75#/55#
• 12 OHS, 75#/55#

Goal is to not put the bar down.  Add weight if you can keep the rounds under 1:00.

January 11, 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

• Split jerk, 4x3 across
• Accrue 30 Strict C2B Pullups (supinated grip) in as few sets as possible

Conditioning

For time, complete 3 Rounds of

• 400m Run
• 20 Toes-to-bar
• 80 Double unders

January 10, 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

8 minute EMOM of:

• 1 Hang power clean + 1 hang squat clean

Conditioning

In teams of 2 complete for time:

• 2000m Row, switching every 500m
• 80 Squat cleans, 135#/95#

January 9, 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 @80% and 1 @ 92.5%
• Accrue 75 seconds of L-hold from the pullup bar, in as few sets as possible

Conditioning

Death by

• Thrusters, 115#/80#
• Pullups

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

Do the reps UB as long as possible. If you fail before the round of 10, immediately complete 1 ME hang from the bar for time. If you complete 11 rounds, in minute 12 complete 1 max UB set of pullups and your workout is complete.

January 7, 2017 - CFWP Goal Setting Workshop TODAY, 730am-9am, All Welcome!

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!  

Skill

In teams of 2, complete:

• 6x1.0/0.8 mile bike (each partner bikes 3 times, alternating)

Conditioning

12 Minute AMRAP of:

• 4 Turkish Get Ups, 53#/35# alternating arms
• 15 Med ball cleans, 20#/14#
• Accrue 30 sec holding a plate vertically in each hand, 2x45#/2x25# (NOT holding by the collar)

January 6, 2017 - Goal Setting Workshop, Sat 1/7, 730am-9am; All Welcome!

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!  
• Tomorrow, (Sat 1/7, 730am-9am) is the next CFWP Goal Setting Workshop!  Come in for coffee and discussion, and stick around for a workout at 9am!  Friends/family welcome, hope to see you there!

Strength

• Bench press, 5x2 across
• Perfect kipping/BMU progressions

Conditioning

21 Minute Rotating EMOM of:

• Row 15/12 cal
• 10 HSPU
• 7 Toes-to-bar + 3 Bar Muscle-up