WODs
Split jerk 7 X 3 3 RFT: 30 db snatches 30 toes-to-bars 50/35
Overhead squat 5 X 3 12:00 AMRAP 20 GHD sit-ups 5 strict MU
Run 800 meters Then, 10 rounds of the couplet: 10 handstand push-ups 10 single-leg squats Then, run 800 meters
Snatch balance 7 X 1 15:00 AMRAP 7 squat snatches 14 strict ring dips 165/110 lb.
Team Wod Cal Row 8 Rds 10-Burpees 20 Sit ups 8 Rds 10 Pull ups 40 DU 8 Rds 10…
5 RFT: Run 800 meters Rest 3 minutes
Open Gym 5am, 4-6pm
12/29—6am,8am 12/30– 6am 12/31—6-8am (open gym) 1/1–Closed
Regular class -5am, 5:30pm Open Gym -4:30-5:30pm
Regular schedule 5am,7am,4:30pm,6pm
Open Gym 5am & 4-6pm We will have a workout on the board
Gym opens at 7. Workout starts by 7:30 ”Chad” 1000 box step ups for time
Gym opens at 7. Workout starts by 7:30 ”Chad” 1000 box step ups for time
12 Days of Christmas
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