WODs
Daniel For time:50 pull-upsRun 400-meter 21 thrusters 95/65Run 800-meter 21 Thrusters 95/65Run 400-meter50 pull-ups
For Time: 150 Burpees
3 Rds for time: 100 single-unders 50 double-unders 25 triple-unders
As long as possible From 0:00-2:00 2 15-ft. rope climbs 2 Frt Squats 185/125 From 2:00-4:00 2 15-ft. rope climbs…
Overhead Squat 1/1/1/1/1/1/1
4 Rds for time: Lunge 100 meters Run 300 meters
10:00 AMRAP 10 HSPU 6-in. deficit 20-calorie row 30 Pistols alt. legs
15:00 AMRAP 4 bar muscle-ups 6 TGU 45# DB 8 ring push-ups
Clean & Jerk 1/1/1/1/1/1/1
15:00 AMRAP 25 pull-ups 50-calorie row 100 OHS 45/35 50 box jumps 24/20 25 pull-ups
Snatch 1/1/1/1/1/1/1
7:00 AMRAP 10 SDLHP 10 Push Press 135/95
Not For Time: 3 rds SLOWLY of: 5 strict TTB 5 strict K2E 10 TTB 10 good-mornings 45# 20 Supermans…
Tabata squat :20 Work :10 Rest Then 4:00 Max Reps Muscle 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