September 23, 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!


  • Snatch balance, 5x3 building
  • Rope climb practice between sets


Five 2-minute rounds of

  • 20/16 Cal Row
  • 5 Power snatch, 135#/95#
  • ME Strict C2B Pullups in remaining time

1 Minute rest between rounds. Goal is consistency across rounds.