Complete 21-18-15-12-9- 6- 3 reps for time of:
Back extension
GHD Sit-up
Overhead squat (M: 135 lbs, W: 95 lbs)

Original CF Main Site Posting: January 13th, 2014


Complete 15-12-9-12-15 reps for time of:
Kettlebell swings (M: 32 kgs, W: 24 kgs)
Box jumps (M: 30″, W: 24″)

CF Kids

CF Kids

Snatch Specialty Clinic
Next Saturday, March 1st,  at 10:00 AM
Take advantage of our next Specialty Clinic! If you are new to CrossFit and need to spend time on certain skills such as Double Unders, kipping pull-ups, Pose running or some of the power and Olympic lifts, these clinics will be perfect for you. Please come in early to warm up on your own.