December 15, 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, 4x3 building
  • 4x50 UB double unders (or triple under practice)


In teams of 2 complete with 1-partner working at a time, complete 3 rounds for time of:

  • 30 OHS, 135#/95#
  • 40 KB swings, 70#/53#
  • 30 Box jumps, 36"/30"