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
- Split jerk, 4x3 across @85%
- GHD sit ups between sets
Conditioning
For 6 minutes:
- Row for meters (compare to 9/7/16)
Rest 3 Minutes then 6 Minute AMRAP of:
- 6 Push press, 135#/95#
- 12 KB swings, 70#/53#