December 17, 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!


Every 90 seconds for 10 rounds, complete

  • 15 seconds ME bike for cal


In teams of 3, complete

  • 3000m Row (partners row 1000m at a time)

Non-rowing partners complete conga line of:

  • 30 second hollow hold
  • 20m OH lunge (10m down and back), 45#/35#
  • 10 pushups