October 8, 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!


  • Run 8x100m alternating hard and easy paces, no rest in between 100s
  • Rest 2:00
  • Run 4x200m alternating hard and easy paces, no rest between 200s
  • Rest 2:00
  • Run 300m hard, 200m easy, 300m hard, no rest between;


4 Rounds for time of

  • 10 KB snatch, 70#/53#, alternating
  • 20 Goblet squats, 70#/53#
  • 30 Grasshoppers
  • 40 Double unders