September 2, 2016 - Labor Day 9am, 10am; starting Tue 9/6 evening classes 430pm, 530pm, 630pm


  • 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!


  • Overhead squat, find a heavy 5 @ 13x1 (compare to 7/22)
  • GHD Sit ups between sets


21 rotating EMOM of:

  • 10 OH Lunge, 70#/53# (5 right arm, then 5 left arm)
  • 12 KB swings, 70#/53#
  • 5x20m Shuttle Run