October 4, 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!


  • Split jerk, 4x3 across @85%
  • GHD sit ups between sets


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#