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
- Run 8x100m alternating hard and easy paces, no rest in between 100s
- Rest 2:00
- Run 4x200m alternating hard and easy paces, no rest between 200s
- Rest 2:00
- Run 300m hard, 200m easy, 300m hard, no rest between;
Conditioning
4 Rounds for time of
- 10 KB snatch, 70#/53#, alternating
- 20 Goblet squats, 70#/53#
- 30 Grasshoppers
- 40 Double unders