Announcements - July 4th there will be 1 class at 9am and Open Gym at 10am
- 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!
- If you missed Kristin Wallace's nutrition talk a few weeks back or want to remember some of the info she discussed, check out this article she just wrote, "Metabolic Efficiency and CrossFit". Thanks for sharing Kristin!
Strength
- Snatch balance, build to a heavy 3
- Strict T2B practice between sets
Conditioning
3 Rounds for time of:
- 5 {Toes-to-ring + Muscle-up}
- 200m Run
- 10 Power snatch, 115#/75#
- 200m Run