Providing you with a world class body changing workout in a fun, energetic, and motivating environment!

Ben // Author

Author based archive
21 Sep

The CrossFit Football Total (Total Weight)
After the warm up, you have 3 attempts to reach a 1 rep max for each of the following movements. Add the highest weight lifted for each lift and that gives you your CrossFit Football Total.
*30 minutes to complete
Metcon (Calories)
Bike and Ski intervals
10 sets (5 on each)
20 seconds all out
40 seconds res
*score is total calories

20 Sep

Front Squat (5×5 building sets)
Metcon (AMRAP – Reps)
3 rounds for time:
With a partner
200m run
ME back squats 115/75
200m run
200m run
ME wallballs 20/14
RxW – 135/95 + SB run
Score is total reps
*one person runs while partner performs movement, then switch.

18 Sep

Double under progression
10 min EMOM
odd: single unders nice easy pace
even: double unders
Set a double under goal at the beginning and try to meet that each round
Metcon (AMRAP – Reps)
20 min AMRAP
Push Jerk 135/95
30 double unders

Scaling options: 115/75, Ring Rows or Banded Pull-ups, 60 SUs

17 Sep

Thank you to all those who came out for Friday Night at the Bar!

It was a lot of fun and a good workout! Look for info about the next Friday Night at the Bar event soon.

Here is what is happening this week at your gym:

  • We are taking orders this week for new WPF apparel including hoodies for the Fall. See the attached to place your order by Friday.
  • The Triathawod is back on October 20th! Do it solo or grab a friend and split the work in two! Prizes will be awarded to the top team, top female and top male. Click on this link for more info and to get registered.
  • CrossFit Team Series starts this week. The WODs will be announced Wednesday and we will program one of the two partner wods on Friday for the next 2 weeks. Good luck to all the teams signed up!
  • For the convenience of the coaches scheduled to come in to coach Butt and Gut and Bootcamp classes, if no one is signed up 30 minutes prior to the start of the class, the class will be cancelled. Thank you for your understanding and cooperation.

We hope everyone has a great week and we will see you in the gym!

Your WPF Team