10/25/16 – Hoodie Order



We have a new hoodie design for this fall!  If you would like to pre-order one please write your name down on the sheet on the front desk.  We apologize that we don’t have a sample hoodie available for sizing, but if you are stuck between 2 sizes please write them both down (you won’t be charged for both), just so we have an idea of how many of each size to order.  We will be making the order on Wednesday so get this done ASAP!  Hoodies are $45


CrossFit Performance


5 Rounds for Time

20 Pullups

30 Pushups

40 Situps

50 Squats

*3:00 rest between each round.

Score is total time it takes to complete all 5 rounds (including rest)

CrossFit Fundamentals

A. Wall Walks – collect 12 reps



Hollow Body

KB Swings

Push Press

Rest 2:00



A. Deadlifts – 4×2

*heavier than 10/11

B1. Front Squats – 4×10 (moderate), rest :30

B2. OH Hold – 4x :30, rest :30

C1. Glute Ham Raises – 4×5

C2. V Ups – 4×10


A. Pulling Mechanics


12 x 50m Run, walking recovery