November 9, 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!


  • Build to a heavy of {1 Power clean + 1 Hang squat clean below the knee + 1 Hang squat clean above the knee}
  • GHD SU/Hip extensions between sets


For time, 21-15-9 of:

  • Deadlift, 135#/95#
  • Hang Power clean, 135#/95#
  • Run 400m after each round