September 29, 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!


  • Overhead squat, find a heavy single @ tempo 55x1
  • GHD Situps between sets


In teams of 2, complete for time:

  • 100 OHS, 115#/75#
  • 2000m Row
  • 100 Burpees over bar

All 100 OHS must be completed with one partner working at a time before moving to the rower.  Break up the row as desired (eg 4x500m), and burpees CAN be completed during the row.