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
- Build to a heavy of {1 Power snatch+ 1 Hang squat snatch below the knee + 1 Hang squat snatch above the knee}
- 5 min EMOM of Supinated Strict C2B Pullups, you pick the reps to be consistent
Conditioning
5 Minute of:
- Bike for miles (compare to 10/18)
Rest 2 Minutes then 5 Minute AMRAP of:
- 9 Power snatch, 75#/55#
- 6 Bar facing burpees