WODs
Teams of 2 20:00 AMRAP 5- S2O 10- DL 15- Box jumps 115/75 95/65 24/20 20 Partners alt. ea. movement
5 rounds for time of: 2 legless rope climbs, 15 feet20 dumbbell snatches, alternating arms Men: 50-lb. dumbbellWomen: 35-lb. dumbbell
3 rounds for time of: 50 double-unders 2:00 hand-stand hold 35 AbMat sit-ups
Strict Fran 21-15-9 reps for time of: Thrusters Strict pull-ups 95/65
7am Winchester Swimplex parking lot 5k run
3 rounds for time of: 15 power snatches 15 thrusters 95/65
Try to complete in 20 minutes: 5 strict pull-ups 10 push-ups 15 squats 10 strict pull-ups 20 push-ups 30 squats…
Deadlift 2 X 5 3 X 3 4 X 1
3 rounds for time of: 15 body-weight bench presses 20 single-arm rows, left arm 20 single-arm rows, right arm 1,000-meter…
Workout 19.5 33-27-21-15-9 reps for time of:95/65 lb. thrustersChest-to-bar pull-ups Time cap: 20 minutes
Handstand practice for 12 minutes L-sit practice for 12 minutes Stretch for 12 minutes
CrossFit Total Back squat, 1 rep Shoulder press, 1 rep Deadlift, 1 rep
5 RFT: 21 back squats 1 legless rope climb, 15 ft. 135/95
2/4/6…20/18/16…2 HRPU DB Bent over rows
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