January 21, 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!


  • OHS, find a heavy 1 @55x1
  • Glute ham raise (or single leg RDL) practice between sets


2 Rounds of:

  • 1 Minute Bike for cal, 1 minute rest
  • 1 Minute Plank, 1 Minute rest
  • 1 Minute OH Lunges, 95#/65#, 1 Minute Rest
  • 1 Minute Burpee Box jumps, 24"/20", 1 Minute rest