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! NOTE: There will be no Fundamentals on Sat 12/24. 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
- Hang squat clean, build to a heavy double
- Perfect kipping/MU practice
Conditioning
At 0:00, complete for time:
- 1 mile bike
- 12/9 Muscle-ups
At 5:00 complete for time
- 1 mile bike
- 24 Power cleans, 135#/95#
At 10:00, complete for time
- 1 mile bike
- 48 Wall balls, 20#/14#