December 21, 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!  NOTE: There will be no Fundamentals on Sat 12/24.  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!


  • Hang squat clean, build to a heavy double
  • Perfect kipping/MU practice


At 0:00, complete for time:

  • 1 mile bike
  • 12/9 Muscle-ups

At 5:00 complete for time

  • 1 mile bike
  • 24 Power cleans, 135#/95#

At 10:00, complete for time

  • 1 mile bike
  • 48 Wall balls, 20#/14#