November 28, 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!


  • Front squat, 5x2 @ 90%
  • Complete 10 reps of {1 wall climb + 10 sec HS hold}


Five 2-minute rounds of:

  • Run 200m
  • 10 Front rack lunges, 155#/105#
  • ME KB swings, 70#/53#, in remaining time

Rest 1 minute between rounds. Goal is consistency.