WODs
20:00 AMRAP 5 pull-ups 10 push-ups 15 squats 20 pulls on the rower Score total cals on rower
10:00 AMRAP 30 double-unders 75-lb. power snatches, 15 reps
20:00 AMRAP 5 clean and jerks 10 toes-to-bars Rest 30 seconds 185/135
10:00 AMRAP Muscle-ups
For time: 50 wall-ball shots 20/14 50 deadlifts, 185-lb./125-lb. 50 handstand push-ups Each time you break a set of wall-ball…
Overhead squat 5/5/5 Snatch balance 3/3/3 Hang squat snatch 1/1/1
25:00 AMRAP 45-lb. thrusters, 25 reps 25 burpees 45-lb. sumo deadlift high pulls, 25 reps
25:00 AMRAP 35-lb. single-arm dumbbell overhead lunges, 25 steps Row 25 calories 35-lb. weighted sit-ups, 25 reps
Weighted chest-to-bar pull-up 1/1/1/1/1 Weighted dip 1/1/1/1/1 Run 1 mile for time
Back squat 1/1/1/1/1/1/1
Marston 20:00 AMRAP 405-lb. deadlift, 1 rep 10 toes-to-bars 15 bar-facing burpees Special Warfare Operator 1st Class William Blake Marston,…
20:00 AMRAP 100 DU 100’ Walking Lunge
3 Rds 40 Wall Balls 20/14 20 Clean & Jerk 115/75 10 Muscle Ups Start a new round every 10:00
Class starts @ 8:00am Visiting the "Girl's House" Angie's House 20 Pull-ups 20 Push-ups 20 Sit-up (abmat)s 20 Air Squats…
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