December 2, 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!


  • Overhead squat, find a 10RM
  • Accrue 75 seconds of L-sits


In teams of 2 complete (18:00 cap):

  • 100 Bar facing burpees (one partner working at a time)

Then (simultaneously)

  • 100/80 Cal bike
  • 100 Wall balls, 20#/14#

Break up the reps as desired.