January 9, 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!
  • Our monthly Goal Setting Workshop is today!  730am-9am - come for coffee and discussion, stay for a workout! Nicole will be leading a discussion on mindset in relation to achieving goals.  Hope to see many of you there!


In teams of 2 on one rower, complete:

  • 8x500m row (4 each, alternating)


In teams of 2, with one partner working at a time, complete for time

  • 150 Wall balls, 20#/14#; resting partner holds plank
  • 200m Bear crawl in 20m increments (10m down and 10m back); resting partner hangs from the pullup bar