October 31, 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!
  • This Sunday we are hosting a seminar by CF Games Athlete Sam Dancer and Jared Stevens! 8am-1pm, Sun 11/6, $75.  Find details on FB or at the gym.   There will be no open gym Sunday 11/6 to accommodate the seminar.  Hope to see you there!


  • Front squat, 4x3 across @85%
  • 5 sets of L-sits, you pick the time to be consistent across sets


For time

  • Run 400m
  • 40 Back rack lunges, 135#/95#
  • Run 400m
  • 40 Burpees over bar
  • Run 400m