November 23, 2015


  • 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!
  • Remember thisThursday (Thanksgiving) is our 4th Annual Clean Your Plate Thanksgiving WOD!  Classes will be 9am and 10am - all friends/family welcome!


  • Back squat, 3x5 across; 5# more than 11/3/15
  • Bar Muscle-up/perfect kipping practice between sets


For time:

  • 800m Run then

3 rounds of:

  • 6 {Toes-to-bar + C2B Pullup} (Rx+ T2B-Bar MU)
  • 9 Front squat, 135#/95# (Rx+ 155#/105#)
  • 12 KB swings, 70#/53#