November 5, 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!
  • 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!


  • 10x {Row 0:20 for max cal, rest 0:40}
  • 10 Min alternating EMOM of HS holds and pistols practice


For time complete:

  • 800m with 45#/35# plate

then 2 rounds of

  • 5 Wall climbs
  • 30 G2OH, 45#/35#
  • 1:00 plank