September 24, 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!
  • We have 6 teams competing at Girls Gone Rx today!  We'll be up there 8am-5pm supporting the ladies, and will have 2 tents set up.  Here are heat times, hope to see you there!



  • 8x(ME 20m Shuttle Runs, 0:20 on, 0:40 off)
  • 8 min alternating EMOM of Pistols & Double under (or triple unders) practice


In teams of 2, complete for time:

  • 4x400m Run with 45#/35# plate (alternate runs so each partner runs twice)

Non-running partner completes:

  • 30 OH Box step ups, 45#/35#
  • Plank until your partner returns from the run