January 14, 2016


  • 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!
  • Attention new CrossFitters!  We're running a special on our Intro Program this month!  $129 for Fundamentals plus unlimited classes for a month ($274 value).  Fundamentals runs every Saturday, 9am-11am.  Click here to find out more and sign up!


  • Bench press, 5x5 @ 80%
  • 3 sets Glute ham raises between bench sets
  • 5 minute EMOM of L-sits


Every 5 minutes for 3 rounds:

  • Round 1: Row 500m + 20 KB swings, 70#/53#
  • Round 2: Row 500m + 30 Wall balls, 20#/14#
  • Round 3: Row 500m + 15 KB swings, 70#/53# + 25 Wall balls, 20#/14#