September 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!  
• 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 nearly every Saturday, 8am-10am. 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

Build to a heavy of:

• 1 High hang squat clean + 1 Above the knee hang power clean + 1 Below the knee hang power clean

Conditioning

Five 2:00 rounds of:

• Run 200m
• 6 Bar-facing burpees
• ME Sumo Deadlift High Pull, 95#/65# in remaining time

Rest 1:00 between rounds. Goal is consistency.

September 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!  
• 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 nearly every Saturday, 8am-10am. 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

• 8x250m Row
• Work with a partner and alternate until each of you has rowed 8 times (compare to 6/17/17)

Conditioning

3 Rounds for time of:

• 4 Wall climbs
• 4 Turkish Get Ups, 53#/35# (alternating arms)
• 400m Run with Medball, 20#/14#

September 15, 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!  
• 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 nearly every Saturday, 8am-10am. 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

• Snatch drop, 3x3 building
• Snatch balance, 3x3 building (compare to 8/24/17)

Conditioning

3 Rounds for time of:

• 10 Power snatch, 115#/80#
• 15 C2B Pullups
• 20 Wall balls, 20#/14#

September 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!  
• 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 nearly every Saturday, 8am-10am. 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 Split jerk @ 95%

Conditioning

5 Rounds for time of:

• 7 Push press, 135#/95#
• 7 Box jumps, 30"/24"
• 7 Toes-to-bar
• 200m Run

September 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!  
• 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 nearly every Saturday, 8am-10am. 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 (add 5-10# to your starting 1RM from the last 4 week block, 8/17/17)

• 75%x5, 85%x3, 95%x1+

Conditioning

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

• 3 Squat cleans, 225#/155#
• 30 Double unders
• 3 Squat cleans, 225#/155#
• 30 Double unders
• 300m Row

September 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!  
• 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 nearly every Saturday, 8am-10am. 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

• Start with 1 rep of {1 pullup + 1 C2B pullup + 1 bar muscle-up}; add a rep to each set until you can't complete them unbroken. Rest as needed between sets.
• Accrue 20 strict C2B Pullups

Conditioning

Complete 2 rounds for time of:

• 20 Strict Ring Dips
• 20 Burpees
• 800m Run

September 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!  
• 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 nearly every Saturday, 8am-10am. 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

Front squat (add 5-10# to your starting 1RM from the last 4 week block, 8/16/17)

• 75%x5, 85%x3, 95%x1+

Conditioning

2 Rounds of:

2 Minutes of:

•  Bike for cal

Rest 2 Minutes then 2 Minute AMRAP of:

• 8 Goblet squats, 70#/53#
• 8 KB swings, 70#/53#

Rest 2 Minutes.

September 9, 2017 - 5th Annual CFWP Summer Throwdown; no regular class/open gym today

We're using this event to try to raise money for Steve's Club Denver; if you want to make a voluntary donate you can do so here (blue button), or here (green button)!  For heat times and details, look here!

WOD 1

10 min AMRAP of

• 8 bar facing burpees
• 6 front squats, 135#/95#
• 4 S2OH, 135#/95#
• 2 Power cleans, 135#/95#

One partner working at a time.  Break up reps as desired.  Resting partner holds KB 53#/35#, goblet style. 

WOD 2

For total reps of each movement:

• 2 minutes Max Effort Weighted Shuttle Run, single DB 50#/35# (carried any way you want), 10m increments
• 2 minutes Max Effort Pullups
• 2 minutes Max Effort double DB front rack lunge, 50#/35# in 10m increments
• 2 minutes Max Effort Double unders
• 2 minutes Max Effort Thrusters, double DB 50#/35#

Only one partner can work at a time.  No built in transition time between stations.  

Floater 1

In 6 minutes, each partner will find a max of

• 5 Snatch Grip Deadlift + 5 Hang Snatch

Floater 2

For time, complete 6 Rounds of

• Sled pull, 15'
• 12 Wall balls, 30#/20#

Movements are done simultaneously; Partner 1 completes the pull while partner 2 completes the wall balls, and then vice versa.  Each partner completes 3 pulls and 3 sets of WB.  

September 8, 2017 - 5th Annual CFWP Summer Throwdown this Sat 9/9, 9am-12pm

Announcements

• The 5th Annual CFWP Summer Throwdown is this Saturday (no class/open gym that day)! Find out more details and sign up 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!  
• 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 nearly every Saturday, 8am-10am. 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 (add 5-10# to your starting 1RM from the last 4 week block)

• 70%x3, 80%x3, 90%x3+

Conditioning

6 Minute EMOM of:

• 10 Toes-to-bar
• ME Bike for cal in remaining time.

Rest 3:00 then 6 Minute EMOM of:

• 10 Deadlifts, 225#/155#
• ME Pushups in remaining time.

Goal is consistency on bike, and on pushups.

September 7, 2017 - 5th Annual CFWP Summer Throwdown this Sat 9/9, 9am-12pm

Announcements

• The 5th Annual CFWP Summer Throwdown is this Saturday (no class/open gym that day)! Find out more details and sign up 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!  
• 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 nearly every Saturday, 8am-10am. 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

2 Rounds for time of:

• 10 Squat snatch, 135#/95#
• 200m Run
• 100 Double unders
• 200m Run

September 6, 2017 - 5th Annual CFWP Summer Throwdown this Sat 9/9, 9am-12pm

Announcements

• The 5th Annual CFWP Summer Throwdown is this Saturday (no class/open gym that day)! Find out more details and sign up 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!  
• 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 nearly every Saturday, 8am-10am. 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

Front squat (add 5-10# to your starting 1RM from the last 4 week block)

• 70%x3, 80%x3, 90%x3+

Conditioning

5 Rounds for time of:

• 15 Wall balls, 20#/14#
• 5 Burpee Muscle-ups

September 5, 2017 - 5th Annual CFWP Summer Throwdown this Sat 9/9, 9am-12pm

Announcements

• The 5th Annual CFWP Summer Throwdown is this Saturday (no class/open gym that day)! Find out more details and sign up 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!  
• 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 nearly every Saturday, 8am-10am. 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

• Behind-the-neck Split jerks (from rack), sets of 3
• Start at 60% and work up to no more than 90%; do not advance weight if movement quality is poor

Conditioning

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

• 20 cal row
• 5 Strict press
• 5 Push press
• 5 Push jerk

You pick the weight so all barbell reps can be done unbroken on all 5 rounds.

September 4, 2017 - Labor Day 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!  
• 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 nearly every Saturday, 8am-10am. 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: Hotshots 19*

6 Rounds for time of:

• 30 air squat
• 19 Power cleans, 135#/95#
• 7 strict pullups
• 400m Run

*compare to 9/5/16

September 2, 2017 - Labor Day hours on Mon 9/4, 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!  
• 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 nearly every Saturday, 8am-10am. 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 200m, 400m, 800m, 1600m; walk 200m between
• Aim for same pace on all runs (so 200m is at your estimated mile pace, etc - each subsequent run should take twice as long as the previous) compare to 7/25/17

Conditioning

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

• 3:00 ME Box jump overs, 30"/24"
• 0:30 rest
• 3:00 ME Grasshoppers
• 0:30 rest
• 3:00 ME Jumping lunges
• 0:30 rest
• 3:00 Row for cal

September 1, 2017 - Labor Day hours on Mon 9/4: 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!  
• 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 nearly every Saturday, 8am-10am. 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 Hang power snatch + 1 Hang squat snatch + 1 Overhead squat

Conditioning

7 Rounds for time of:

• 7 OHS, 95#/65#
• 7 C2B Pullups
• 7 Burpee over bar

August 31, 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!  
• 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 nearly every Saturday, 8am-10am. 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 (add 5-10# to your starting 1RM from the last 4 week block)

• 65%x5, 75%x5, 85%x5+

Conditioning

For time, complete:

• 800m Run
• 20 Toes-to-bar
• 40 SDHP, 115#/80#
• 20 Toes-to-bar
• 800m Run

August 30, 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!  
• 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 nearly every Saturday, 8am-10am. 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

• 5x{2 swings + 2 rings-to-hips + 2 kipping muscle-ups}, rest as needed
• Then accrue 15 strict ring muscle-ups

Conditioning

Every 4:00 for 4 rounds, complete

• 1km bike
• 50 Double unders
• 15 Double DB Push jerks, 50#/35#

August 29, 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!  
• 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 nearly every Saturday, 8am-10am. 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

Front squat (add 5-10# to your starting 1RM from the last 4 week block)

• 65%x5, 75%x5, 85%x5+

Conditioning

For 6:00:

• Row for meters (compare to 8/1/17)

Rest 3:00 then 6 Minute EMOM of:

• 10 KB swings, 70#/53#
• ME Wall balls, 20#/14# in remaining time (you pick the reps to be consistent across all 6 rounds)

August 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!  
• 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 nearly every Saturday, 8am-10am. 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: Elizabeth (compare to 2/7/17)

For time, complete 21-15-9 of:

• Squat cleans, 135#/95#
• Ring dips

Rest as needed then at *recovery pace* (not for time - aim for identical round splits) complete 10 minute AMRAP of:

• Run 400m
• 25 Abmat Situps

August 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!  
• 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 nearly every Saturday, 8am-10am. 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

• 3x800m Run
• Rest 3:00 between runs; goal is consistency (compare to 7/1/17)

Conditioning

In teams of 3:

• Row 3000m (switching every 1000m)

Non-rowing partners complete:

• 50 pushups (break up reps as desired, 1 partner working at a time)
• 40 Double KB step ups, 53#/35#, 20" (break up reps as desired, 1 partner working at a time)
• 30 sec plank (done together)

Start back at the pushups each time a switch is made on the rower.