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
- Strict press, find a 1RM
- Then with that weight, complete 2 max effort sets of push press with 2:00 rest between
- Rope climb practice between strict press sets
Conditioning
21 Minute rotating EMOM of:
- 16 Wall balls, 20#/14#
- 16 KB swings, 53#/35#
- 8 Strict pullups (Rx+ first 4 reps are strict L-pullups)