May 27, 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 ofWashington Park Chiropractic for a medical professional's take on starting CrossFit with us!
  • Holiday Hours for Memorial Day (Monday 5/30)!  We'll be open from 9am-11am, and running heats of Murph at 9am, 930am, and 10am.  Plenty of scaling options, hope to see you there!


  • Front rack lunge, build to a heavy 6 (3 each leg, alternating)
  • 5x5 Ring rows with 3 sec pause at the top


For time:

  • 25 Toes-to-bar
  • 50 Wall balls, 20#/14#
  • 25 Strict Pullups
  • 50 Wall balls, 20#/14#
  • 25 Toes-to-bar