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
- Bench, 5x3 across
- Strict Toes-to-bar, 5 sets across (you pick the set size to be consistent)
Conditioning
Five 2:00 rounds of:
- Row 250m
- 8 KB swings, 70#/53#
- ME HSPU in remaining time
Rest 1:00 between rounds. Goal is consistency.