December 9, 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!
  • This 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 regular classes that day!
  • Remember we now have Mobility classes Mon/Wed at 7pm!


  • OHS, find a heavy 3
  • Pendlay Row, work up to a heavy 5 between squat sets


Four 3-minute rounds of:

  • 400m Run
  • 10 OH Lunge, 115#/75#
  • ME Burpees over bar in remaining time

Rest 2 minutes between rounds.