Continue your 5-3-1 program or see the board for a supplemental strength workout.  You can download the 5-3-1 Program spreadsheet here.


12 min AMRAP of:

25 Squats

10 Barbell Rollouts w/ pushup

Jessica Ridgeway (January 23, 2002 – October 2012)


I know we have all felt some heart ache over this little girl.  It is just too sad of a story.  Being a father of three wonderful children myself I cannot even imagine what it would be like to lose one of them.  So in true CrossFit fasion we will be remembering Jessica Ridgeway with with a memorial WOD in her honor this Friday, October 19th.  Class times will remain normal with an additional class added at 5pm for those who can’t make the 4pm.  We ask that if you are able you make some sort of donation, big or small, that we can pass onto the Ridgeway family.   No donation is too small and a donation is not required in order to workout Friday.  Thank you in advance.  More details to follow.