November 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!


  • 4x400m Run
  • Rest 2 minutes between runs; aim for consistency across all runs; compare to 9/10/16


15 Minute AMRAP of:

  • Right arm: Turkish Get up + 8 OH Lunge, 53#/35#
  • Left arm: Turkish Get up + 8 OH Lunge, 53#/35#
  • 10 Med ball cleans, 20#/14#
  • 200m Run with Med ball, 20#/14# (must carry the ball in front)