September 28, 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!


  • Build to a heavy of {1 Clean pull + 1 Power clean + 1 Squat clean}
  • HS holds, complete 2 max effort sets, facing in to wall; if you complete more than 90 seconds on set 1, skip set 2


21 min rotating EMOM of:

  • 8 Deadlift + 7 Hang power clean, 115#/75#
  • 5 Bar Muscle-ups
  • 12/8 Cal Bike