September 6, 2016 - evening classes now 430pm, 530pm, 630pm


  • 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!


  • Front squat, 4x5 (65%, 75%, 80%, 85%) compare to 8/8
  • Weighted Strict Ring Dips, build to a heavy 5


Five 2-minute rounds

  • 10 Front rack lunges, 155#/105#
  • 10 Strict Ring dips
  • ME bike for calories in remaining time

1 Minute rest between rounds.