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!
Skill
- 4x600m with no rest between, broken up as follows:
- Run 100m easy, run 200m hard, Run 100m easy, walk 200m; "easy pace" is slower than your 1 mile pace, "hard" pace is faster than your 400m sprint pace
Conditioning
In teams of 3, complete for time:
- 3000m row (each partner rows 1000m)
Non-rowing partners complete AMRAP of:
- Bear crawl 40m each (20m down and back), one partner at a time, resting partner holds plank
- 15 KB swings each, 70#/53#, done at the same time
- 2-arm Farmer's carry 40m each, 2x70#/53# (20m down and back), one partner at a time, resting partner holds a plank
- 15 KB swings each, 70#/53#, done at the same time