December 30, 2015- 545am, 12pm, 5pm, 6pm


  • 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!
  • Holiday schedule this 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 this week
    • Thurs 12/31: 545am, 9am, 12pm; open gym 10am-12pm;
    • Fri 1/1: closed
    • Sat 1/2: 9am, 10am; open gym 11am


  • Bench press, 4x6@80%
  • L-sit/GHD practice between sets


2 Rounds (for reps of each movement) of:

  • 1 Minute Bike for cal, 1 minute rest
  • 1 Minute Double unders, 1 minute rest
  • 1 Minute Back rack step ups, 95#/65#, 20", 1 minute rest
  • 1 Minute Bench press, 135#/95#, 1 minute rest