August 22, 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 of  for a medical professional's take on starting CrossFit with us!


  • Front squat, 3-3-2-1-1-1 (75%, 80%, 85%, 90%, 95%, 100%), compare to 7/27
  • 5 sets of HS holds - pick a time you can for all sets


Five 2-minute rounds of:

  • 200m Run
  • ME Wall balls, 20#/14# (Rx+ 30#/20#)

Rest 1 minute between rounds.