September 20, 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, 5x2 building (75%, 80%, 85%, 90%, 95%)
  • Strict/weighted ring dips x2, building, between sets


Every 4:00 minutes for 4 rounds, complete for time:

  • Odd: 25 KB swings, 70#/53#; Even: 25 Front squats, 95#/65#
  • Run 400m