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 Hang power clean + 1 Hang squat clean + 1 Squat clean}
- L-sit practice between sets
Conditioning
3 Rounds for time of:
- 21 Power cleans, 95#/65#
- 15 Strict Ring Dips
- 9 Burpee Box jumps, 30"/24"