June 16, 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!
  • If you missed Kristin Wallace's nutrition talk a few weeks back or want to remember some of the info she discussed, check out this article she just wrote, "Metabolic Efficiency and CrossFit".  Thanks for sharing Kristin!


  • Build to a heavy of the following complex: {2 Behind-the-neck push press + 3 OHS}
  • GHD Sit-ups between sets


2 Minute ME of:

  • Bike for calories

Rest 2 minutes then 2 Minute ME of:

  • Double unders

Rest 2 minutes then 2 Minute ME of:

  • OHS, 115#/75#

Rest 2 minutes then 2 Minute ME of:

  • Strict Ring Dips