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!
Strength
- Split jerk, 5x2 across @ 90%
- GHD SU/Hip extensions between sets
Conditioning
On a running clock, at 0:00 complete
- 10 S2OH, 155#/105#
- 20 C2B Pullups
At 3:00 complete
- 500m Row
At 6:00 complete
- 10 S2OH, 155#/105#
- 20 C2B Pullups
At 9:00 complete
- 500m Row
At 12:00 complete
- 10 S2OH, 155#/105#
- 20 C2B Pullups