Announcements
- 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!
Skill
- 4x400m Run
- Rest 2 minutes between runs; aim for consistency across all runs; compare to 9/10/16
Conditioning
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)