August 29, 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!


  • FInd a heavy of {1 Clean Pull + 1 Power Clean + 1 Squat clean}
  • Perfect kipping practice between sets; Bar muscle-up progressions


5 Rounds for time of:

  • 9 Power cleans, 135#/95#
  • 5 Bar musle-ups
  • 0.4/0.3 Mile bike