June 25, 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!


  • 8x (0:20 on, 0:40 off) Bike for calories; go hard but try to hold RPM consistent across all rounds
  • 8 min alternating EMOM of Pistols & HSPU practice


For time:

  • 10 Turkish Get-Ups, 53#/35#, (5 each arm, alternating)

Then, 2 Rounds of:

  • 30 OH Lunge with plate, 45#/35#
  • 400m Run with plate, 45#/35#