WODs
Time Priority Diane For reps: 1:00 deadlifts, 225/155 1:00 HSPU :45 deadlifts, 225/155 :45 HSPU :30 deadlifts, 225/155 :30 HSPU…
"Freestyle Fran" 45- Thrusters 95/65 45- Pull Ups Athlete picks the rep scheme.
Run 10k We will meet at the bottom of the Mnt. Goat trail in Sewanee at 8am. From Cowan, go…
For time: 50 Muscle Ups
Thruster 5/5/5/5/5
Joshie 3 rounds for time of: 40-lb. dumbbell snatches, 21 reps, right arm 21 L pull-ups 40-lb. dumbbell snatches, 21…
10 80-yard shuttle sprints Rest as needed between efforts. For each sprint run 10 yards out 10 back 20 out…
Hang Power Clean 1/1/1/1/1/1/1 There will be no Saturday Class. Box will be closed, 11/12/16
5:00 of rowing 5:00 of push presses 115/85 There is no rest between exercises.
For time: 100 double-unders 25 toes-to-bars 25 deadlifts 225/155 50 box jump overs 24/20 Midline Stabilization: 3 rds 10 Hollow…
21-15-9 Bar-facing-burpees OHS 95/65 Chest-to-bar pull-ups
4 Rds Ea for time: 800M Run Rest as needed between efforts
For Load: OHS 5/5/5/5/5
Nickman 10 Rds for Time: 200M farmers carry with jugs 10 weighted pull-ups, 20/10 20 KB power snatches, alternating arms…
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