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
- Front squat, 4x5 (65%, 75%, 80%, 85%) compare to 8/8
- Weighted Strict Ring Dips, build to a heavy 5
Conditioning
Five 2-minute rounds
- 10 Front rack lunges, 155#/105#
- 10 Strict Ring dips
- ME bike for calories in remaining time
1 Minute rest between rounds.