- 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!
- This Sunday we are hosting a seminar by CF Games Athlete Sam Dancer and Jared Stevens! 8am-1pm, Sun 11/6, $75. Find details on FB or at the gym. There will be no open gym Sunday 11/6 to accommodate the seminar. Hope to see you there!
- Deadlift, build to a heavy 5
- Perfect kipping/MU progressions
10 Minute EMOM of:
- odd: 5/3 Bar Muscle-ups + ME Wall balls, 20#/14#
- even: 10 Deadlifts, 225#/155# + ME Wall balls, 20#/14#