WODs
7-6-5-4-3-2-1 reps for time of: Strict muscle-ups Single-leg squats, right leg Single-leg squats, left leg
On a 50-minute clock, with no rest between: 15 minutes of handstand practice 10 minutes of L-sit practice 5 minutes…
Open 19.1 15:00 AMRAP 9 Wall Balls 19 Cal Row
CrossFit Total Back squat, 1 rep Shoulder press, 1 rep Deadlift, 1 rep
Strict and for time: 10 pull-ups 20 push-ups 30 squats Row 2,000 m 15 pull-ups 30 push-ups 45 squats Row…
Grace 30 clean and jerks for time Men: 135 lb.Women: 95 lb. Squat clean each rep.
Manion" 7 RFT Run 400 meters Back squat, 29 reps 135/95 w/ partner Both run/ divyy up squats as needed.
5 rounds of continuous movement of: 2 legless rope climbs, 15-ft. rope 20 controlled, slow AbMat sit-ups
Deadlift 1/1/1/1/1 For Time: 21- Back Squats 15- Front Squats 9- OHS 205/145
21-15-9 Dumbbell clean and jerks 35/25 Strict pull-ups GHD sit-ups
3 rounds for time of: 15 inverted burpees (supine to handstand) 1,000-m row 15 burpees over the rower
Partner Wod For time: 2 rounds 50 strict pull-ups 100 push-ups 150 squats Work must be divided evenly
Deadlift 5-3-3-1-1-1 13:00 AMRAP 20 S/A RKBS Alt. 50/35 50’ Broad jump
For time: 9 thrusters 1,000-m row 15 thrusters 1,000-m row 21 thrusters 65/45
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