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 of for a medical professional's take on starting CrossFit with us!

Skill

Row intervals, 8x250m
Rest 1:00 between rows or alternate back and forth with a partner until you have each completed eight rows. Compare times to 7/9/16

Conditioning

In teams of two, complete 15 Minute AMRAP of:

Odd rounds: Partner A completes 200m Run with 45#/35# plate while Partner B completes 20 Double KB lunge, 53#/35#, then switch
Even rounds: Partner A completes 200m Run with 45#/35# plate while Partner B completes 45 second plank in pushup position, then switch