10/20/16 – New Hoodies



We have a new hoodie design ready for orders!  If you would like to order a hoodie please fill out the sheet on the front desk with your name, size, quantity, etc.  Hoodies are 55% Cotton/45% Polyester
Pre-Shrunk French Terry – $45.00


CrossFit All Levels

A. Push Press – build to working weight


5 Rounds for Time

400m Run

25 Push Press

15 Knees to Elbows

*dose response: max aerobic power – 85% sustainable pace.  Choose a load that requires you to break up the reps at least twice.


A. Back Squats – 4×2

*heavier than 10/6

B. Press – heavy double

C. Push Press @90% of B – 4xME, rest 2:00

D. Hollow Body Hold – collect 3:00


Faster Cadence


4 x 400m Run, rest 2:00