October 12, 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!


  • Strict press, find a 1RM
  • Then with that weight, complete 2 max effort sets of push press with 2:00 rest between
  • Rope climb practice between strict press sets


21 Minute rotating EMOM of:

  • 16 Wall balls, 20#/14#
  • 16 KB swings, 53#/35#
  • 8 Strict pullups (Rx+ first 4 reps are strict L-pullups)