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!
- Holiday Hours for Memorial Day (Monday 5/30)! We'll be open from 9am-11am, and running heats of Murph at 9am, 930am, and 10am. Plenty of scaling options, hope to see you there!
Strength
- Front rack lunge, build to a heavy 6 (3 each leg, alternating)
- 5x5 Ring rows with 3 sec pause at the top
Conditioning
For time:
- 25 Toes-to-bar
- 50 Wall balls, 20#/14#
- 25 Strict Pullups
- 50 Wall balls, 20#/14#
- 25 Toes-to-bar