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!
- Remember thisThursday (Thanksgiving) is our 4th Annual Clean Your Plate Thanksgiving WOD! Classes will be 9am and 10am - all friends/family welcome!
Strength
- Back squat, 3x5 across; 5# more than 11/3/15
- Bar Muscle-up/perfect kipping practice between sets
WOD
For time:
- 800m Run then
3 rounds of:
- 6 {Toes-to-bar + C2B Pullup} (Rx+ T2B-Bar MU)
- 9 Front squat, 135#/95# (Rx+ 155#/105#)
- 12 KB swings, 70#/53#