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
- Split jerk, 4x3 across @85%
- GHD sit ups between sets
Conditioning
For 6 minutes:
- Row for meters (compare to 9/7/16)
Rest 3 Minutes then 6 Minute AMRAP of:
- 6 Push press, 135#/95#
- 12 KB swings, 70#/53#
Read MoreAnnouncements
- 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
Conditioning
In teams of 2 complete for time:
One partner bikes at a time. Switch every time the non-biking partner completes:
- 5 Wall climbs
- 15 Medball cleans, 20#/14#
Read MoreAnnouncements
- 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
10 Minute Alternating EMOM of: (compare to 8/19/16)
- Bench/Strict press x5, across
- Strict weighted Pullups x5, across
Conditioning
For time:
Then 3 Rounds of:
- 12 S2OH, 115#/75#
- 12 SDHP, 115#/75#
Then
Read MoreAnnouncements
- 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.
Read MoreAnnouncements
- 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
- Back squat, build to a set of 5 at your heaviest front squat double from last week
- Strict ring dips, find a max set; if you have 20+ strict ring dips UB, find a weighted 10RM
Conditioning
Every 5:00 for 3 rounds, complete for time:
- 50 Wall balls, 20#/14# (Rx+ UB)
- 100 Double unders
Read MoreAnnouncements
- 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!
- We have 6 teams competing at Girls Gone Rx today! We'll be up there 8am-5pm supporting the ladies, and will have 2 tents set up. Here are heat times, hope to see you there!
Skill
- 8x(ME 20m Shuttle Runs, 0:20 on, 0:40 off)
- 8 min alternating EMOM of Pistols & Double under (or triple unders) practice
Conditioning
In teams of 2, complete for time:
- 4x400m Run with 45#/35# plate (alternate runs so each partner runs twice)
Non-running partner completes:
- 30 OH Box step ups, 45#/35#
- Plank until your partner returns from the run
Read MoreAnnouncements
- 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
- Snatch balance, 5x3 building
- Rope climb practice between sets
Conditioning
Five 2-minute rounds of
- 20/16 Cal Row
- 5 Power snatch, 135#/95#
- ME Strict C2B Pullups in remaining time
1 Minute rest between rounds. Goal is consistency across rounds.
Read MoreAnnouncements
- 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
- Split jerk, 4x5 across @80%
- GHD Situps between sets
Conditioning
For 5 minutes:
- Bike for miles (compare to 8/23)
Rest 2 Minutes then 5 Minute AMRAP of:
- 10 Push press, 95#/65#
- 10 Box jumps, 30"/24"
Read MoreAnnouncements
- 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, 5x2 building (75%, 80%, 85%, 90%, 95%)
- Strict/weighted ring dips x2, building, between sets
Conditioning
Every 4:00 minutes for 4 rounds, complete for time:
- Odd: 25 KB swings, 70#/53#; Even: 25 Front squats, 95#/65#
- Run 400m
Read MoreAnnouncements
- 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
- 3x800m Run, compare to 8/6/16
- Rest 3 minutes between runs; goal is consistency
Conditioning
In teams of 3, conga line style, complete 5 rounds each of
- 2 Turkish Get-ups, 53#/35# (one each arm)
- 15/10 cal bike (sprint)
- Walking lunge 20m (down) + bear crawl back 20m (back)
As soon as partner A completes the TGU, partner B starts; as soon as partner B completes the TGU, partner C starts.
Read MoreAnnouncements
- 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 3 @ tempo 33x1 (compare to 8/5)
- GHD Situps between sets
Conditioning
21 Minute rotating EMOM of:
- 12/9 cal Row
- 6 OHS, 135#/95# + 6 lateral bar over jumps
- 12 Toes-to-bar
Read MoreAnnouncements
- 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
10 Minute Alternating EMOM of: (compare to 8/3)
- Bench/Strict press x2 across
- Strict weighted Pullups x2 across
Conditioning
3 Rounds for time of:
- 30 KB swings, 53#/35#
- 30 Wall balls, 20#/14#
- 10 Strict Pullups
Read MoreAnnouncements
- 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
8 Minute EMOM of:
- 2 Hang squat snatch (compare to 9/1)
Conditioning
Every 5:00 for 3 rounds complete:
- 1.0/0.8 Mile bike
- 10 Squat snatch, 95#/65# (goal unbroken)
Read MoreAnnouncements
- 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, 4x3 building (75%, 80%, 85%, 90%)
- L-sit practice after each set
Conditioning
Gymnastics test (compare to 7/5/16)
- Tabata Pullups; record minimum and total
Rest 2 Minutes, then for time complete 3 rounds for time of:
- 200m Run
- 15 Thrusters, 95#/65#
Read More