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!

Strength

Overhead squat, find a heavy single @ tempo 55x1
GHD Situps between sets

Conditioning

In teams of 2, complete for time:

100 OHS, 115#/75#
2000m Row
100 Burpees over bar

All 100 OHS must be completed with one partner working at a time before moving to the rower. Break up the row as desired (eg 4x500m), and burpees CAN be completed during the row.