July 15, 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!


  • Snatch balance, build to a heavy double

  • GHD Sit-ups between sets; if doing bar muscle-ups in the WOD, find a heavy double of strict weighted pullups


For time:

  • 20 Bar muscle-ups (sub strict C2B or strict chin-over pullups)
  • 40 Power snatch, 95#/65#
  • 80 Wall balls, 20#/14#