December 22, 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 is no Fundamentals this Saturday 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!


  • Bench, 5x3 across
  • Accrue 75 seconds of L-sits in as few sets as possible


3 Rounds of:

2 Min AMRAP of:

  • 10 SDHP, 115#/80#
  • 10 OHS, 115#/80#

Rest 1:00, then 2:00 of:

  • ME Shuttle runs, 20m down, 20m back

Rest 1:00