September 9, 2016 - Goal Setting Workshop 730am-9am tomorrow (Sept 10)


  • 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!


  • Snatch balance, 4x5 buiding
  • Perfect kipping/muscle-up progressions between sets


10 Minute AMRAP of:

  • 7 Power snatch, 95#/65#
  • 7 OHS, 95#/65#
  • After round 1, complete 1 Muscle-up; after round 2 complete 2 Muscle-ups, etc