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
- Back squat, 5x3 across @90%, or 5# more than 5/9/16
- Strict weighted ring dips, 5x3 building
Conditioning
Four 3-minute rounds of:
- 10 Front squats, 135#/95#
- 400m Run
- ME Muscle-ups in remaining time
Rest 2 Minutes between rounds.