WODs
Open 19.4For total time:3 rounds of: 10 snatches 12 bar-facing burpeesThen, rest 3 minutes before continuing with:3 rounds of: 10…
Partner Wod 5 Rds 1:00 HS Hold 21 TTB Partner A holds a HS while Partner B does TTB. TTB…
3 RFT: 1K row 5 rds of Cindy This will be a partner wod Partner A- Row 1K Partner B-…
Deadlift 5 X 1 Then, practice gymnastics for 20:00
Row or Run 5K
For time:200-ft. dumbbell overhead lunge50 dumbbell box step-ups50 strict handstand push-ups200-ft. handstand walk 50-lb. dumbbell, 24-in. box Time cap: 10…
Active Recovery Open 19.3 Practice
3 rounds for time of: 15 squat cleans 15 ring dips 135/95
Fight Gone Bad! 3 rnds for max reps: 1:00 of wall-balls 20/14 1:00 of SDLHP 75/55 1:00 of box jumps…
Fight Gone Bad! 3 rnds for max reps: 1:00 of wall-balls 20/14 1:00 of SDLHP 75/55 1:00 of box jumps…
Clean & Jerk 20:00 to find a 1RM Rest 5:00 10:00 EMOM 85-95% of 1RM for today.
Open Workout 19.2 Beginning on an 8-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15…
3 rounds of: 7 dumbbell bench presses 5 strict L pull-ups Then, Row 1,000 m for time
3 rounds for time of: 1 minute of L-sit hold from the ground 2 minutes holding a handstand 500-m row
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