Announcements and Abs!

Three rounds for time of:

60 seconds L-Sit

45 pound Barbell Good mornings, 30 reps

60 Abmat Sit-ups

25 pound plate Back Extensions, 30 reps


For the L-sit, accumulate 60sec. For the Good mornings and Back extensions, minimize rest over speeding the movement.

For the Abmat sit-ups (substitute a rolled-up towel if needed), feet unanchored with soles together.

Hanging L-Sits

“What about Abs?” by Greg Glassman wmv mov

“Trunk Strength” by Kelly Starrett wmv mov


The gym will be CLOSED on Monday, May 31st, in observation of Memorial Day.

Beginners and veterans alike are encouraged to attend our CrossFit 101 this Saturday at 1100, where basic concepts and philosophies behind CrossFit and Fitness, and certain how’s and why’s of what we do and why it works (and why it’s so awesome) are covered.  CF101 was created to indoctrinate incoming On-Rampers to CrossFit and our beloved gym, while simultaneously exploring operational models and methods that we don’t have opportunities to explore during classtime (with the hope of making it stimulating and worthwhile for veterans also.


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