September 26, 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!


  • Back squat, build to a set of 5 at your heaviest front squat double from last week
  • Strict ring dips, find a max set; if you have 20+ strict ring dips UB, find a weighted 10RM


Every 5:00 for 3 rounds, complete for time:

  • 50 Wall balls, 20#/14# (Rx+ UB)
  • 100 Double unders