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

Deadlift, build to a heavy 3
HS holds, complete 2 max effort sets, facing away from wall; if you complete more than 90 seconds on set 1, skip set 2

Conditioning

Every three minutes for 5 rounds complete for time: