WODs
3 rounds for time of: 500-m row 100 double-unders 20 thrusters 65/45
3 rounds for time: 12 LH TGU 50/35 12 RH TGU 3 legless rope climbs
Back squats 5 X 8 4 X 400m runs Rest as needed btw efforts.
8:00 EMOM 1 squat clean & jerk 7:00 AMRAP 5 SDLHP 115/75 5 Strict HSPU Rest 3:00 7:00 AMRAP 5…
Cindy Complete as many rounds as possible in 20 minutes of: 5 pull-ups 10 push-ups 15 squats Midline work: coach’s…
Dead lift 5 X 6 Every 2:00 15:00 AMRAP 30 Air squats 20 HSPU 10 DL 225/155
3 RFT Partner WOD: Partner A rows 1000m/ partner b does AMRAP of: 5 Pwr Snatches 5 thrusters 95/65
15:00 to find your Split Jerk 2 Rep Max. 7 RFT: 7 Push Jerks 135/95 7 Pull-ups 7 Burpees
12:00 EMOM: 7 DB Rows ea arm Strict & slow 15:00- practice slow descents from handstand Row 2K
10:00 Practice front & back scales 3 RFT: 20 walking lunges 30 wall-balls 20/14 40 double-unders
As a team of 2 complete as many rounds as possible in 16:00 6 C2B Pull-ups 6 Lateral Burpee (Over…
12:00 EMOM: For load 5DB Press 5DB Push press No rest btw movements Sled push: Complete 5 100m Sled pushes…
20:00 * Practice bodyweight movements and progressions. Focus on one of following: HSPU, HS holds and walks, Pull-ups, MU, L…
5 RFT: Lunge 30’ 15 pull-ups 30 push-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