December 27, 2016 - see below for schedule change this week


  • 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!
  • Due to so many athletes travelling or off work, the class schedule changes this week are: No 630am, No 12pm, No 630pm, added Open Gym at 10am.  I.e. Mon-Fri classes: 530am, 9am, open gym 10am, 430pm, 530pm.


  • Back squat, 3x8 across
  • Perfect kipping/MU practice


For time, complete 5 rounds of

  • 20 Wall balls, 20#/14#
  • 2-4-6-8-10 of Muscle-ups (Round 1 has 2 reps, Round 2 has 4 reps, etc)