10/16/17 – South End Wine Fest Saturday


This Saturday the South End Wine Festival is taking place in the big Carson parking lot.  The event starts at 2pm but they will be setting up during the morning on Saturday.  We will have our normal class schedule but please park in the front S. Mint Street lot (or walk, run, bike if you can!).

CrossFit Performance


A. Ring Pushup @31×1, AMRAP in 5 minutes


B. HR Pushups @3131, AMRAP in 5 minutes


15 min AMRAP

100m Run

3 Box Jumps (24/20)

3 DB Front Squats (35/25)

100m Run

6 Box Jumps

6 DB Front Squats

100m Run

9 Box Jumps

9 DB Front Squats


Dose Response: Max Aerobic Power – Choose a box height and DB load that allows for a constant, sustainable output throughout this piece.