October 11, 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!  Our Fundamentals Intro Program runs every Saturday, 9am-11am.  Click here to find out more and sign up!  If you're hesitant about getting started, click here to find a series of blog posts from Dr. Lisa Goodman of  for a medical professional's take on starting CrossFit with us!


  • Back squat, 4x5 building @ 13x1
  • GHD sit ups between sets


With a running clock, at 0:00 for time,

  • Accrue 2:00 of HS holds (compare to 8/9)

At 4:00 complete 8 min AMRepsAP of 3-6-9 of:

  • Burpees over bar
  • Front squats, 135#/95#
  • 30 Double unders after each round