June 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!  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: {1 High hang squat clean + 1 Hang squat clean above the knee + 1 Hang squat clean below the knee}; compare to 5/24/16
  • GHD Sit-ups between sets


For time, 10-9-8-7-6-5-4-3-2-1 of:

  • Power cleans, 115#/75#
  • Wall balls, 20#/14#
  • Bike for cal