September 10, 2016 - Goal Setting Workshop TODAY 730am-9am

Announcements

  • 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!

Skill

  • 4x400m Run
  • Rest 2 minutes between runs; aim for consistency across all runs; compare to 7/23/16

Conditioning

In teams of 2, with one person at a time working on the required reps, complete:

  • 20 Wall climbs (resting partner holds hollow)
  • 100 KB swings, 70#/53# (resting partner completes ME double unders)
  • 2000m Row (resting partner holds plank)