September 17, 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!


  • 3x800m Run, compare to 8/6/16
  • Rest 3 minutes between runs; goal is consistency


In teams of 3, conga line style, complete 5 rounds each of

  • 2 Turkish Get-ups, 53#/35# (one each arm)
  • 15/10 cal bike (sprint)
  • Walking lunge 20m (down) + bear crawl back 20m (back)

As soon as partner A completes the TGU, partner B starts; as soon as partner B completes the TGU, partner C starts.