December 5, 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!
  • Next Saturday 12/12 will be our annual Holiday Throwdown, 10am-1pm!  Friends and family welcome as always!  Click here for details.  Keep in mind there will no 9am class that day.
  • Remember we now have Mobility classes Mon/Wed at 7pm!


  • In teams of 2 on one rower, complete 8x500m row (4 each, alternating)


In teams of 4, complete for time:

  • 240 Med ball cleans, 20#14#, in sets of 15
  • ME Wall climbs
  • ME bike for distance

Teammates rotate stations every time someone completes 15 MB cleans, and the teammate coming off the bike rests until it is their turn with the MB.