November 7, 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!


  • Row intervals, 8x250m
  • Alternate back and forth with a partner until you have each completed eight rows


In teams of 4, complete 4 rounds each of (relay style):

  • Bike 15 cal
  • 60' Shuttle run carrying Medball, 20#/14#
  • 12 Medball cleans, 20#/14#
  • 30 Second plank