September 21, 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!


  • Split jerk, 4x5 across @80%
  • GHD Situps between sets


For 5 minutes:

  • Bike for miles (compare to 8/23)

Rest 2 Minutes then 5 Minute AMRAP of:

  • 10 Push press, 95#/65#
  • 10 Box jumps, 30"/24"