January 30, 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!


  • 4x400m Run
  • Rest 2 minutes between runs; aim for consistency across all runs


4 Rounds for time of:

  • 4 Turkish Get Ups, 53#/35#; alternating arms (2 each)
  • 20 KB SDHP 53#/35#
  • 200m Run with Med ball, 20#/14#