Announcements
- 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!
Strength
- Back squat, 4x5 building @ 13x1
- GHD sit ups between sets
Conditioning
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