October 25, 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, build to a heavy single @ 55x1
  • 5 sets of L-sits, you pick the time to be consistent across sets


Four 3-minute rounds of

  • 10 Front squat, 155#/105#
  • 400m Run
  • ME burpee over bar in remaining time

Rest 2-minutes between rounds.  Goal is consistency.