November 17, 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!


  • Deadlift, build to a heavy 3, compare to 10/7
  • 5 sets of Strict ring dips, you pick the reps to be consistent


In teams of 2, with one partner working at a time, complete:

  • 50 Deadlifts, 275#/185# (Rx+ 315#/205#)
  • 100 KB swings, 70#/53#, Resting partner holds in a hollow
  • 1000m Row & 300 Double unders (completed simultaneously)