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 ofWashington Park Chiropractic for a medical professional's take on starting CrossFit with us!
Strength
- Build to a heavy of: {1 High hang squat clean + 1 Hang squat clean above the knee + 1 Hang squat clean below the knee}
- Perfect kipping/muscle-up practice between sets
Conditioning
For time:
- 9 Muscle-ups
then 4 Rounds of
- 9 Power cleans, 135#/95#
- 200m Run
then
- 9 Muscle-ups