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!
Strength
- Back squat, 4x5 building @ 13x1, compare to 10/11
- Accrue 75 seconds of L-sits in as few sets as possible
Conditioning
21 Min Rotating EMOM of:
- Bike 12/8 cal
- 15 Wall balls, 20#/14# (Rx+ 30#/20#)
- 10 Bar facing burpees