November 25, 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!
  • Holiday schedule: Thurs 9am, 10am; Fri 9am, 10am, 11am open gym


  • Work up to a heavy 3-position snatch: {Hang squat snatch above the knee + Hang squat snatch below the knee + Squat snatch}
  • Strict/weighted pullups between sets


For 6 minutes:

  • Row for meters (compare 11/11)

Rest 3 minutes then for 6 minutes complete 3-6-9, etc of:

  • Burpee Pullups
  • Squat snatch, 115#/75#