January 12, 2018

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: 16.5

For time, complete: 21-18-15-12-9-6-3 of

• Thrusters, 95#/65#
• Bar-facing burpees

Accessory

Accrue (not for time) in as few sets as possible:

• 15 Strict C2B Pullups
• 60 Second L-hold
• 15 Strict Pullups (chin over)
• 60 Second hollow hold

January 11, 2018

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

E303x3 of

• 30 Double unders
• 8 Front squats @ 60%
• 30 Double unders

Conditioning

Every 4:00 for 4 rounds, complete for time:

• 25 Cal Row
• 50' Double DB lunge, 50#/35#

January 10, 2018

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

3 Rounds for pacing of

• 250m Row (5-10 seconds slower than 2k pace)
• 1 set HSPU every 30 seconds until 15 reps completed

Conditioning

2 Rounds for time of:

• 30 Power snatch, 75#/55#
• 25 Toes-to-bar
• 20 Hand release pushups

January 9, 2018

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

E202x4:

• 10 Box jump overs, 24"/20"
• 4 Deadlifts @85%

Conditioning

For time complete

• 400m Run
• 15 Squat clean, 155#/105#
• 400m Run
• 15 Double DB squat cleans, 50#/35#
• 400m Run

January 8, 2018

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 5 push jerk (from floor)

Conditioning

21 Min Rotating EMOM of

• 7 Back squat, 185#/125# (from floor)
• 6 Bar Muscle-ups
• 0.5km Bike

January 6, 2018 - Nutrition Challenge Kickoff Meeting TODAY, 8am! 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!  
• 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 10/21/17

Conditioning

2:00 ME-1:00 ME-0:30 ME each of:

• One-arm DB snatch, 50#/35# (alternating arms)
• Wall balls, 20#/14#

So complete 2:00 of snatches, then 2:00 of WB, then 1:00 of snatches, etc.  Goal is consistent pacing throughtout - PRACTICE!

January 5, 2018

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

OHS, 3x5 across @ 80%

Then 5 min EMOM of 10 Toes-to-bar

Conditioning

9 Minute AMRAP of:

• 9 Bar-facing burpees
• 9 HSPU
• 9 Front squats, 135#/95#

January 4, 2018

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

E202 x6

• 30 double unders + 5 Clean & jerk (touch-n-go)

Conditioning

At 0:00 and 8:00 minute complete:

• 50/40 cal bike

At 4:00 and 12:00 complete 3 Minute AMRAP of:

• 20 Deadlifts, 135#/95#
• 20 Power cleans, 135#/95#
• 20 Box jumps, 30"/24"

January 3, 2018

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

• Back squat tempo 2020, 3x10 reps @50%, rest 60 seconds
• Strict Muscle-ups/Muscle- up practice

Conditioning

Complete 5 rounds for time of:

• 8 Thrusters, 115#/80#
• 4 Muscle-ups

January 2, 2018

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

E2O2 x3

• 14/11 Cal Row
• 7 Squat snatch, 95#/65#

Rest 3:00, then E2O2 x3

• 12/9 Cal Row
• 6 Squat snatch, 135#/95#

Rest 3:00, then E2O2 x3

• 10/8 Cal Row
• 5 Squat snatch, 155#/105#

December 30, 2017 - normal 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

Skill

In teams of 2, complete:

• 6x60/50cal row (each partner rows 3 times, alternating)
• After each row, complete 20 Toes-to-bar (not for time - practice)
• If doing solo, rest 3:00 between row efforts

Conditioning

In teams of 2, complete:

• 6x400m Run with MB, 20#/14# (each partner runs 3 times)

Non-running partner completes:

• 8 Double DB thrusters, 50#/35#
• 4 DB Turkish Get Ups (alternating arms), 50#/35#
• 8 Double DB thrusters, 50#/35#

December 29, 2017 - Holiday hours this week, see below

Hours this week Tue-Fri (12/26-12/29): 530am, 9am, 10am open gym, 430pm, 530pm

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, 3x6 across @80%

Conditioning

Every 5:00 for 4 rounds, complete for time:

• 10m one-arm OH DB lunge, 50#/35# (alternate arms each round)
• 1 km Bike
• 20 alternating one-arm DB snatch, 50#/35#

Goal is consistency.

December 28, 2017 - Holiday hours this week, see below

Hours this week Tue-Fri (12/26-12/29): 530am, 9am, 10am open gym, 430pm, 530pm

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

• HS walking practice/progressions

  Conditioning

At 0:00, complete:

• 2k Row

At 15:00, complete 10 Min AMRAP for quality of

• 2 Strict Muscle-ups
• 3 Bench press, you pick the weight (~5RM)
• 4 Strict Toes-to-bar

December 27, 2017 - Holiday hours this week, see below

Hours this week Tue-Fri (12/26-12/29): 530am, 9am, 10am open gym, 430pm, 530pm

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

• Clean & Jerk, build to a heavy single

Conditioning

Complete 5 rounds, each for time, of:

• 5 Clean & jerk, 155#/105#
• 15 Pullups
• 50 Double unders

Rest 1:00 between rounds.  Goal is consistency.

December 26, 2017 - Holiday hours this week, see below

Hours this week Tue-Fri (12/26-12/29): 530am, 9am, 10am open gym, 430pm, 530pm

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

• Back squat, 1RM

Conditioning

Complete 3 rounds for time of:

• 10 Burpee Box Jumps overs, 24"/20"
• 20 KB swings, 53#/35#
• 30 Wall balls, 20#/14#

December 25, 2017 - Closed, Merry Christmas! (at home workout below)

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

At Home Christmas Workout - 12/25/17

12 Rounds for time of:

• 25 Air squats
• 17 reps - Odd rounds: Pushups, Even rounds: Situps

December 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!  
• 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

• 3x4km Bike
• Rest 2:00 between; goal is consistency

Strength

• Build to a heavy power clean single
• Pistols practice in between sets

December 22, 2017 - 12 Days of Christmas Workout!

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: 12 Days of Christmas, compare to 12/23/16

For time, complete (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, etc
• 10 Squat cleans, 95#/65#, 9 Wall balls, etc
• 11 Toes-to-bar, 10 Squat cleans, etc
• 12 HSPU, 11 Toes-to-bar, etc

December 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!  
• 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

• Bench press; Build to a heavy single, then do 4x1 across@90%

Conditioning

At 0:00 and 10:00, complete:

• 1000m Row

At 5:00 and 15:00, complete: 4 Minute EMOM of:

• 20 Air squats
• ME Double unders in remaininng time

December 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!  
• 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

8 Min EMOM of:

• 1 Set UB Bar Muscle-ups (consistent set size)
• Compare to 10 min EMOM on 11/22 and aim to add 1 rep to each set (eg 10x4 last time, 8x5 this time)

Conditioning

5 Rounds for time of:

• 10 Deadlift, 225#/155#
• 10 Bar-facing Burpees
• 200m Run