November 6, 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!


  • OHS (or front squat), find a heavy single with tempo 55x1; compare to 10/1/15
  • Pendlay Row, work up to a heavy 5 between sets


12 Minute AMRAP:

  • 6 OHS, 135#/95#
  • 9 Box jumps, 30"/24"
  • 12 KB swings, 70#/53#