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!
- This Saturday 12/12 will be our annual Holiday Throwdown, 10am-1pm! Friends and family welcome as always! Click here for details. Keep in mind there will no regular classes that day!
- Remember we now have Mobility classes Mon/Wed at 7pm!
Strength
- Deadlift, work up to a heavy 5 (compare to 10/29)
- Strict/weighted pullups between sets
WOD
2 Rounds of:
- 1 Minute Bike, 1 minute rest
- 1 Minute Strict Pullups (round 1) / Toes-to-bar (round 2), 1 Minute rest
- 1 Minute AMRAP 5 Deadlifts, 225#/155# + 5 Box jumps 30"/24", 1 Minute Rest
- 1 Minute AMRAP 5 Deadlifts, 225#/155# + 5 Box jumps 30"/24", 1 Minute Rest