March 15, 2017

Announcements - Read some thoughts on the Open 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 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!  
• We are excited to announce that one of our athletes, Kristen Sanchez, will now be treating patients as a satellite location for Cascade Sports Injury Prevention and Physical Therapy at CFWP! For more information about pricing or to schedule an appointment call (303) 484-1232, text (925) 487-1904, or email kristen@csinjuryprevention.com

Strength

E202 x 4 rounds

• 2 Back squats, 85% + 50 Double unders

Conditioning

6 minute AMRAP of:

• Bike 15/12 cal
• 15 Power cleans, 95#/65#

Rest 3 minutes then 6 Minute AMRAP of

• 200m Run
• 12 Toes-to-bar

March 14, 2017

Announcements - Read some thoughts on the Open 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 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!  
• We are excited to announce that one of our athletes, Kristen Sanchez, will now be treating patients as a satellite location for Cascade Sports Injury Prevention and Physical Therapy at CFWP! For more information about pricing or to schedule an appointment call (303) 484-1232, text (925) 487-1904, or email kristen@csinjuryprevention.com

Strength

Accrue:

• 10 strict ring muscle-ups then
• 3 sets kipping Ring Muscle-ups
• Aim for quality, and rest as needed between sets; compare to 2/15

Conditioning

3 Rounds for time of:

• 15 Double DB Thruster, 2x50#/2x35#
• 5 Burpee Muscle-up

Rest 3:00 then complete:

• 800m Run

March 13, 2017

Announcements - Read some thoughts on the Open 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 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!  
• We are excited to announce that one of our athletes, Kristen Sanchez, will now be treating patients as a satellite location for Cascade Sports Injury Prevention and Physical Therapy at CFWP! For more information about pricing or to schedule an appointment call (303) 484-1232, text (925) 487-1904, or email kristen@csinjuryprevention.com

Strength

8 Min EMOM of:

• 1 Clean & jerk

Conditioning

2 Rounds of:

In 2 minutes complete 3 rounds (or if less, AMRAP) of:

• 7 Deadlift 225#/155#
• 25 Double unders

In 2 minutes complete:

• ME HSPU (aim for consistent sets)

In 2 minutes complete:

• 20/17 cal
• 20 Wall balls, 20#/14#

No rest between 2:00 stations

March 11, 2017

Announcements - Read some thoughts on the Open 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 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!  
• We are excited to announce that one of our athletes, Kristen Sanchez, will now be treating patients as a satellite location for Cascade Sports Injury Prevention and Physical Therapy at CFWP! For more information about pricing or to schedule an appointment call (303) 484-1232, text (925) 487-1904, or email kristen@csinjuryprevention.com

Strength

10 Minute alternating EMOM of

• 2 Turkish Get-ups (you pick the weight)
• 3 Bench press @80%

Conditioning

In teams of 2 complete:

• 6x400m Run with Med ball, 20#/14# (alternate runs, each partner completes 3 runs)

Non-running partner completes

• 20 Pistols, alternating legs (sub: KB step ups, 20")
• 20 KB swings, 53#/35#
• ME grasshoppers until partner returns

March 10, 2017 - Friday Night Lights kicks off at 430pm tonight!

Announcements - Read some thoughts on the Open 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 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!  
• We are excited to announce that one of our athletes, Kristen Sanchez, will now be treating patients as a satellite location for Cascade Sports Injury Prevention and Physical Therapy at CFWP! For more information about pricing or to schedule an appointment call (303) 484-1232, text (925) 487-1904, or email kristen@csinjuryprevention.com

Conditioning: Workout 17.3

*Prior to 8:00, complete

3 rounds of:

• 6 chest-to-bar pull-ups
• 6 squat snatches. 95#/65#

Then, 3 rounds of:

• 7 chest-to-bar pull-ups
• 5 squat snatches, 135#/95#

*Prior to 12:00, 3 rounds of:

• 8 chest-to-bar pull-ups
• 4 squat snatches, 185#/135#

*Prior to 16:00, 3 rounds of:

• 9 chest-to-bar pull-ups
• 3 squat snatches, 225#/155#

*Prior to 20:00, 3 rounds of:

• 10 chest-to-bar pull-ups
• 2 squat snatches, 245#/175#

Prior to 24:00, 3 rounds of:

• 11 chest-to-bar pull-ups
• 1 squat snatch, 265#/185#

*If all reps are completed, time cap extends by 4 minutes.

March 9, 2017

Announcements - Read some thoughts on the Open 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 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!  
• We are excited to announce that one of our athletes, Kristen Sanchez, will now be treating patients as a satellite location for Cascade Sports Injury Prevention and Physical Therapy at CFWP! For more information about pricing or to schedule an appointment call (303) 484-1232, text (925) 487-1904, or email kristen@csinjuryprevention.com

Skill

• HS walking practice/progressions

Conditioning

For 5 minutes:

• Bike for miles (compare to 1/13/17)

Rest 3 Minutes then 5 Minute AMRAP of:

• 15 Power snatch, 75#/55#
• 200m Run

March 8, 2017

Announcements - Read some thoughts on the Open 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 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!  
• We are excited to announce that one of our athletes, Kristen Sanchez, will now be treating patients as a satellite location for Cascade Sports Injury Prevention and Physical Therapy at CFWP! For more information about pricing or to schedule an appointment call (303) 484-1232, text (925) 487-1904, or email kristen@csinjuryprevention.com

Strength

Every 90 Seconds for 6 minutes complete

• 2 Clean & Jerks @80%
• 6 bar facing burpees

Conditioning

For time

• Run 800m

Then 3 rounds of:

• 6 Power cleans, 135#/95#
• 6 S2OH, 135#/95#
• 12 C2B Pullups

Then

• Run 800m

March 7, 2017

Announcements - Read some thoughts on the Open 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 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!  
• We are excited to announce that one of our athletes, Kristen Sanchez, will now be treating patients as a satellite location for Cascade Sports Injury Prevention and Physical Therapy at CFWP! For more information about pricing or to schedule an appointment call (303) 484-1232, text (925) 487-1904, or email kristen@csinjuryprevention.com

Strength

• Deadlift, 3x2 @ 90%
• 3 Strict MU after each set

Conditioning

3 Rounds for time of:

• 5 Ring Muscle-ups
• 10 Deadlifts, 275#/185#
• 20 Wall balls, 20#/14#
• 40 Double unders

March 6, 2017 - submit your Open scores by 6pm today!

Announcements - Read some thoughts on the Open 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 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!  
• We are excited to announce that one of our athletes, Kristen Sanchez, will now be treating patients as a satellite location for Cascade Sports Injury Prevention and Physical Therapy at CFWP! For more information about pricing or to schedule an appointment call (303) 484-1232, text (925) 487-1904, or email kristen@csinjuryprevention.com

Strength

E202 for 4 rounds complete:

• 5 Front squat @ 70%
• 0.4 Mile bike

Conditioning

Three 3-minute rounds of:

• 30/24 cal row
• Overhead squat: Round 1: 20 reps, 95#/65#; Round 2: 15 reps 115#/80#; Round 3: 10 reps 135#/95#
• ME HSPU in remaining time

Rest 1:00 between rounds

March 4, 2017

Announcements - Read some thoughts on the Open 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 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!  
• We are excited to announce that one of our athletes, Kristen Sanchez, will now be treating patients as a satellite location for Cascade Sports Injury Prevention and Physical Therapy at CFWP! For more information about pricing or to schedule an appointment call (303) 484-1232, text (925) 487-1904, or email kristen@csinjuryprevention.com

Skill

• Run 100m, 200m, 300m, 400m, 500m, 600m, 700m; walk 100m after each run
• Compare to 1/14/17

Conditioning

Every 4:00, for 4 rounds, complete:

• 5 Wall climbs
• Sprint 25/18 cal on bike

March 3, 2017 - Friday Night Lights tonight, 430pm-??

Announcements - Read some thoughts on the Open 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 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!  
• We are excited to announce that one of our athletes, Kristen Sanchez, will now be treating patients as a satellite location for Cascade Sports Injury Prevention and Physical Therapy at CFWP! For more information about pricing or to schedule an appointment call (303) 484-1232, text (925) 487-1904, or email kristen@csinjuryprevention.com

Conditioning: 17.2

12 Min AMRAP of:

2 Rounds of 

• 50-ft. weighted walking lunge (25' down and back), double dumbbell 50#/35#
• 16 Toes-to-bars
• 8 Power cleans, double dumbbell 50#/35#

Then 2 rounds of:

• 50-ft. weighted walking lunge (25' down and back), double dumbbell 50#/35#
• 16 Bar Muscle-ups
• 8 Power cleans, double dumbbell 50#/35#

Etc., alternating between toes-to-bars and bar muscle-ups

March 2, 2017

Announcements - Read some thoughts on the Open 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 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!  
• We are excited to announce that one of our athletes, Kristen Sanchez, will now be treating patients as a satellite location for Cascade Sports Injury Prevention and Physical Therapy at CFWP! For more information about pricing or to schedule an appointment call (303) 484-1232, text (925) 487-1904, or email kristen@csinjuryprevention.com

Strength

• Bench press, 5x3 across

Conditioning

Complete 3 rounds for time of:

• 10 Burpee box jumps, 30"/24"
• 15 KB swings, 70#/53#
• Run 400m

March 1, 2017

Announcements - Read some thoughts on the Open 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 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!  
• We are excited to announce that one of our athletes, Kristen Sanchez, will now be treating patients as a satellite location for Cascade Sports Injury Prevention and Physical Therapy at CFWP! For more information about pricing or to schedule an appointment call (303) 484-1232, text (925) 487-1904, or email kristen@csinjuryprevention.com

Strength

• Hang squat snatch, build to a heavy double
• Complete 1 set of 15 OHS, 135#.95#

Conditioning

Complete 5 rounds for time of:

• 20 Cal row
• 7 Deadlifts, 225#/155#
• 50 Double unders

February 28, 2017

Announcements - Read some thoughts on the Open 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 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!  
• We are excited to announce that one of our athletes, Kristen Sanchez, will now be treating patients as a satellite location for Cascade Sports Injury Prevention and Physical Therapy at CFWP! For more information about pricing or to schedule an appointment call (303) 484-1232, text (925) 487-1904, or email kristen@csinjuryprevention.com

Strength

Every 90 seconds for 6 rounds, complete:

• 3 Back squat @ 80% + 10 cal row (row is done at a recovery pace)

Conditioning

5 Minute AMRAP of:

• 15 Wall balls, 20#/14#
• 10 C2B Pullups

Rest 3 Minutes then in 5 Minutes

• Bike 1.0 Mile
• ME HSPU in remaining time

February 27, 2017

Announcements - Read some thoughts on the Open 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 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!  
• We are excited to announce that one of our athletes, Kristen Sanchez, will now be treating patients as a satellite location for Cascade Sports Injury Prevention and Physical Therapy at CFWP! For more information about pricing or to schedule an appointment call (303) 484-1232, text (925) 487-1904, or email kristen@csinjuryprevention.com

Skill: Goal is quality

• 3 sets, one every 2:00, of ring muscle-ups (you pick the set size to be consistent)
• 3 sets, one every 2:00, of bar muscle-ups (you pick the set size to be consistent)

Conditioning

At 0:00, complete 3 rounds of:

• 6 Clean & Jerk, 135#/95#
• 9 Toes-to-bar

At 5:00, complete 3 rounds of:

• 6 Clean & Jerk, 155#/105#
• 9 Toes-to-bar

At 10:00, complete

• 12 Squat cleans, 185#/125#

February 25, 2017

Announcements - Read some thoughts on the Open 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 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!  
• We are excited to announce that one of our athletes, Kristen Sanchez, will now be treating patients as a satellite location for Cascade Sports Injury Prevention and Physical Therapy at CFWP! For more information about pricing or to schedule an appointment call (303) 484-1232, text (925) 487-1904, or email kristen@csinjuryprevention.com

Skill

• 10x (0:20 on, 0:40 off), row for calories
• 10 Minutes pistols practice

Conditioning

12 Minute AMRAP of:

• 15 Medball situps, 20#/14#
• 15 Medball cleans, 20#/14#
• 200m Run with Medball, 20#/14#

February 24, 2017 - Open Workout 17.1

Announcements - Read some thoughts on the Open 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 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!  
• We are excited to announce that one of our athletes, Kristen Sanchez, will now be treating patients as a satellite location for Cascade Sports Injury Prevention and Physical Therapy at CFWP! For more information about pricing or to schedule an appointment call (303) 484-1232, text (925) 487-1904, or email kristen@csinjuryprevention.com

Conditioning: Open Workout 17.1

For time complete:

• 10 Dumbbell snatches, 50#/35# alternating arms
• 15 Burpee box jump overs, 24"/20"
• 20 Dumbbell snatches, 50#/35# alternating arms
• 15 Burpee box jump overs, 24"/20"
• 30 Dumbbell snatches, 50#/35# alternating arms
• 15 Burpee box jump overs, 24"/20"
• 40 Dumbbell snatches, 50#/35# alternating arms
• 15 Burpee box jump overs, 24"/20"
• 50 Dumbbell snatches, 50#/35# alternating arms
• 15 Burpee box jump overs, 24"/20"

There is a 20 minute time cap.  Score is time, or total reps if not completed in 20:00.  The tie break time is the time on a running clock when the last full round of 15 burpee box jumps was completed.

February 23, 2017 - 17.1 Announced!

Announcements - Read some thoughts on the Open 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 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!  
• We are excited to announce that one of our athletes, Kristen Sanchez, will now be treating patients as a satellite location for Cascade Sports Injury Prevention and Physical Therapy at CFWP! For more information about pricing or to schedule an appointment call (303) 484-1232, text (925) 487-1904, or email kristen@csinjuryprevention.com

Skill

• 15 minutes of HS walking practice

Conditioning

In teams of 2, complete:

• 6 Mile bike, switching every 1 mile

Non-biking partner completes

• 20 KB swings, 53#/35#
• 15 Pushups
• 10 Box jumps, 30"/24"
• Plank hold until partner completes their mile

Thoughts on the CrossFit Open

The wait is over!  The 2017 CrossFit Open starts tonight!  This is the 5th year we've participated as the CrossFit Wash Park community, and it's pretty neat for us to reflect on that.  In these years, we've learned some things - one of which is that the Open tends to involve self-reflection for the participants, which tends to involve an emotional struggle with external measures outside of your control (related to ego and expectation).  I'd like to share some thoughts regarding these issues.

For many of you, you are currently the best "CrossFitter" you've ever been.  The work is done!  You should be excited to put the fruits of all your hard work on display, first and foremost for yourself, and to a lesser degree, for the people you care about simply because they are excited to see you shine.  Not for the leaderboard, nor your rank, nor for someone you went to college with who you think might look up your scores.  None of that shit matters.  You are ready, and this is for you! Take a moment to express some gratitude for your health and reflect on all the hours you spent getting yourself to this point.  You should be proud of yourself no matter how the Open shakes out, and rest assured that I sure am!

For some of you, shifting priorities (e.g. job, school, relationships, etc) or things out of your control (e.g. injury/illness/recovery) may have you feeling differently.  To those in this boat, I would like to remind you that LIFE HAPPENS.  CrossFit is a PART of our life, and you are going to have peaks and valleys in it just like you will in every aspect in your lift.  Take solace that during the Open you will be giving the greatest effort you can possibly give each week, even if you think it's not the best you've ever been.  The people that you love and that love you - ie the only people whose opinions should matter to you - they are NOT judging you based on 5 scores that you probably won't remember 6 months from now.  

Among other things, we CrossFit because it helps us get healthy in the long term, because it's fun, and because we get to be surrounded by incredible, inspiring people while we do it.  With near certainly, no matter what issues may have kept you from your best CrossFit self this year, you are a more fit and physically capable human than whenever your CrossFit journey started.  Don't lose sight of that!  I suggest you also take a moment to express some gratitude for your health - whatever you're dealing with, it could be worse! - and reflect on where you were physically the first time you walked into a CF gym.  If you made trade-offs related to training this year, think of the positives in the other areas of life that came from those decisions.  

To those who don't feel their physical best - I'm even more proud of you for taking on this challenge!  It takes courage to perform at less than 100%, and I believe there is tremendous value in doing so.  In no way am I implying you should be taking injury risks to participate, but instead am talking about the emotional and mental value - letting go of external validation (PRs, better ranking than last year, etc) and looking inward for your enjoyment and satisfaction.  This is one of the hardest things to do in life but something I'm confident helps you be happier.

To everyone - remember that your Open scores and rankings are NOT a reflection of you as a person.  You could be the best in the world at {x}, but if you're an asshole, a shitty spouse/parent/friend, and unconcerned with those around you - well let's just say I'm confident that would not be a very fulfilling life.  How you treat and support others, and your dedication and effort in being YOUR best at whatever you do - to me those are much more important metrics to be concerned with, and they have very little to do with your scores in a competitive exercise event!  

So whatever station in (training) life you're in, my primary goal for you is to find enjoyment in the 5 Open Workouts!  Have a strategy, aim to stick to it, push as hard as you can at the end of it, and drink a beer with your friends afterwards!  Learn something, be proud, and celebrate the people around you doing amazing things - I can't wait to experience all of that with each of you!  Now let's get after it  - our first athletes will be kicking off 17.1 in roughly 8 hours!

February 22, 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!  
• We are excited to announce that one of our athletes, Kristen Sanchez, will now be treating patients as a satellite location for Cascade Sports Injury Prevention and Physical Therapy at CFWP! For more information about pricing or to schedule an appointment call (303) 484-1232, text (925) 487-1904, or email kristen@csinjuryprevention.com

Strength

• Deadlift, 5x3 @ 80%
• Complete a set of strict HSPU after each DL set, you pick the reps to be consistent across rounds

Conditioning

For 6 minutes

• Row for meters (compare to 1/27/17)

Rest 3 minutes then in 6 Minutes complete AMRAP of:

• 6 Power snatch, 115#/80#
• 6 OHS, 115#/80#
• 200m Run