Announcements
- 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!
Strength
- 8x(0:20 on, 0:40 off) Bike for calories; every round is all out; compare to 6/25
- 8 min alternating EMOM of Pistols & Ring dips (practice)
Conditioning
For time:
- Run 800m with a plate, 45#/35#
- 100 Box step ups, 45#/35#, 20"
- Double farmer's carry 240m, 70#/53#