December 26, 2015 - 9am class + Open Gym 10am-12pm


  • 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!
  • There is only 1 class today (9am) plus open gym 10am-12pm
  • Holiday schedule next week - note 1 AM class with time change; no 9am M-W and no 7pm
    • Mon-Wed: 545am, 12pm, 5pm, 6pm; Oly 4-6pm Mon & Wed; no Mobility classes
    • Thurs 12/31: 545am, 9am, 12pm; open gym 10am-12pm;
    • Fri 1/1: closed
    • Sat 1/2: 9am, 10am; open gym 11am


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


In teams of 4 complete:

  • 240/192 Cal bike, in 30/24 Cal increments (everyone bikes twice; go hard)

Non-biking partners rotate through:

  • 20 KB snatch, 53#/35# alternating arms
  • ME Wall climbs while partner completes KB snatches
  • Holding a plate in each hand 45#/35# while partner completes KB snatches

Partner coming off the bike does the plate hold