December 11, 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!
  • Tomorrow (Saturday 12/12) will be our annual Holiday Throwdown, 10am-1pm!  Friends and family welcome as always!  Announcements at 10am, heat 1 of WOD 1 will start at 1030am.  Click here for details.  Keep in mind there will no regular classes that day!
  • Remember we now have Mobility classes Mon/Wed at 7pm!


  • Find a heavy of {1 Power snatch + 1 squat snatch}
  • L-sit/GHD practice between sets


For 6 minutes:

  • Row for meters (compare to 11:25)

Rest 3 minutes then 6 Minute AMRAP of:

  • 10 KB snatch altnerating arms, 53#/35#
  • 10 Wall balls, 20#/14#