November 11, 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!


  • Bench, 5x3 across
  • Strict Toes-to-bar, 5 sets across (you pick the set size to be consistent)


Five 2:00 rounds of:

  • Row 250m
  • 8 KB swings, 70#/53#
  • ME HSPU in remaining time

Rest 1:00 between rounds.  Goal is consistency.