WODs
Gymnasty: 20:00 Muscle up/ rope Climb practice 15:00 AMRAP 1 Rope Climb 15 KBS 53/3 30 AbMat Sit-ups *add (1)…
Squat Snatch 5 X 1 AHAP Death by: burpee box jump 24/20 1 BBJ in the first minute 2 BBJ…
Deadlift AHAP 4 X 4 Hollow Rock 15-15-15-15 WGTD * Alt. DL and Hollow Rock 10:00 Alt. EMOM 10- RKBS…
Deadlift AHAP 4 X 4 Hollow Rock 15-15-15-15 WGTD * Alt. DL and Hollow Rock 10:00 Alt. EMOM 10- RKBS…
Front squat 5 X 5 Chipper For time: 50 SDHP 40 Overhead Squats 30 Power Snatches 20 Front Squats 10…
Which one will it be? Fran Elizabeth Grace Isabel Diane
Hang Power Snatch 5 X 1 10 RFT 10 Med ball cleans 5 HSPU
Good morning 4 X 8 Wgtd Ring Dips 4 x 8 Alt. btw. movements 18:00 Alt. EMOM 150m Row 15…
“White” 5 rounds for time of: 3 Rope Climbs 10 TTB 21 Plate Overhead Walking Lunges 45/25 Run 400m U.S.…
15:00 to find 3 RM Bench Press 4 RFT 21 Bench Press 95/65 15 Pull ups 400M Run
3 sets max reps strict pull ups. Rest as needed. 4 RFT 10 SDLHP 115/75 (95/65) 10 Clean & Jerks…
3 attempts at 1RM Squat clean 4 RFT 400m run 50 air squats
Shoulder press 5 X 4 Teams of 2 16:00 AMRAP 30 DU 20 KBS 50/35 10 Burpees Partners alternate exercises
15:00 to find 2RM Front squat 7 RFT 10 Wall balls 20/14 10 pull ups
Our Coaches
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Chad Garrett - Coach / Co-Owner
Started CrossFit- February 2012 CrossFit Level 2… -
Kelly Lewis - Coach/ Co-Owner
Started CrossFit- February 2012 CrossFit Level 2… -
Jason Woodall - Coach
Started CrossFit- March 2012 CrossFit Level 2… -
Justin Babian - Coach
Started CrossFit- January 2013 CrossFit Level 2…
Hours of Operation
Mon: Regular Class @ 5:00am, 4:30pm, 6:00pm
Tues: Regular Class @ 5:00am, 4:30pm, 6:00pm
Wed: Open Gym @ 5:00-6:30am
Thur: Regular Class @ 5:00am, 4:30pm, 6:00pm
Fri: Regular Class @ 5:00am, 4:30pm
Sat: Regular Class @ 7:00am
Sun: No Class