Getting Better

We are constantly looking for ways to improve our service to you, which is why we have a suggestion box in our lounge.

That’s right, if you want to see a new class on the schedule, or maybe you want more running in the workouts, or perhaps you hate the music we play, throw a note in the suggestion box.  It’s there for you to help us get better at doing what we love.  And while we can’t guarantee that we will implement every suggestion, we do read every single entry and take it into consideration.

Thanks for providing us with your feedback and keep up the great training.

-The CrossFit Merge Team



All Levels/Beginner Class

Skill:  Weighted pull-ups


Beginners perform 3 sets of max band strict pull-ups followed by max kipping pull-ups


4 rounds for time of:

10 burpee pull-ups

5 front squats (70% 1 rep max)

400 meter run

Women’s Class

Skill: Deadlifts

3-3-3-3, then finish with 3 reps at 90% of a 1 rep max


3 rounds for time of:

21 kettlebell swings (44#)

15 burpees

9 pull-ups

Advanced Class

Part A x4:

A1.  3 front squats at 90% of 3 rep max, rest 60 seconds then:

A2.  Max strict handstand push-ups followed by max kipping handstand push-ups

Rest 2 minutes between sets


500 meter row

30 burpees

10 power clean and jerks (155#/103# for women)


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