WODs
Partner Wod 2 RFT: 1200m Row 100 Air Squats 60 ab mat sit ups 40 Hang Power Cleans 115/75 (95/65)…
3 attempts at 1RM Squat snatch 18/15/12/9 OHS 115/75 (95/65) HRPU Box Jump Over 24/20
Clean Pull + Hang Squat Clean 1-1-1-1-1 For load: 400m farmers carry AFSAP
Shoulder press 6 X 6 Tabata pull up Tabata push up Tabata ab mat sit up Tabata air squat
6/29 Incredible Hulk 20:00 AMRAP Partner Wod 5 Deadlifts 5 Hang Power Cleans 5 Front Squats 5 Push Press 5…
15:00 to find 4 RM Back Squat For time: Row 1000m 100 Double Unders 50 Alternating Dumbbell Snatches 50/35
Deadlift 4 X 4 AHAP 21/15/9 Parallette pass thrus Knees to elbow
For max load: Thruster 3 X 3 15:00 AMRAP 10 Wall Balls 20/14 10 TTB 10 Box Jumps 24/20
For max load: Snatch pull + Hng squat snatch 5 X 1 12:00 AMRAP 5 HSPU 10 Power Snatches 95/65…
15:00 to find 6RM back squat 5 RFT: 12 Push Press 95/65 10 Push-ups 12 Back Squats 95/65
Muscle Up Skill Practice 12:00 * Practice ring or bar progressions 10 RFT: Row 150m 3 Muscle-ups
As a Team of 2 20:00 AMRAP 30 clean and jerks @ 95/65 30 @ 115/75 30 @ 135/85 30…
Memorial Day- 7:00 am "Remember the Fallen" "Murph" 1 mile run 100 pull ups 200 push ups 300 squats 1…
Barbell Row 5 X 8 E2MOM Bench Press 5 X 5 E2MOM For load: 5 X 50m Sled push
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