WODs
Front Squat 1-1-1-1-1-1-1-1-1-1
5rds for time: 10 Clean and Jerks 155/105 1 legless rope climb
Split Jerk 3-3-3-3-3-3-3 Core work 2rds 10 Hollow Rocks 10 Hollow Tucks 1 min Plank Hold
For time: 40 Cal Row 40 Push-ups 40 Lunge steps w/med ball 40 KB Swings 60/50 40 Ring Rows with…
CrossFit Team Series Event 3 Row/ Push press And Event 4 Hang power clean
1) 3x5 Deadlift 2) EMOM x10 3 Power Snatches 3) 3 sets of max rep ring dips
2 rds for time 100 Double Unders 25 toes to bar 25 HSPU 50 box jump overs 24/20
For time: 2k row Gymnastic practice: emomx10 C2B Pull-ups *you pick the number
3x5 Back Squat 3x3 clean and jerk 3 x max rep push-ups
"Manion" Seven rounds for time of:Run 400 meters135 pound Back squat, 29 reps Done with a partner. Both run, divide…
"Rahoi" Complete as many rounds as possible in 12 minutes of:24/20 inch Box Jump, 12 reps95/65 pound Thruster, 6 reps6…
Week of Heroes "White" Five rounds for time of:3 Rope climbs10 Toes to bar21 Walking lunge steps with 45lb plate…
Week of Heroes JT 21-15-9 HSPU Ring dips Push-ups In honor of Navy Petty Officer 1st Class Jeff Taylor, 30,…
Old high school track Be prepared for a little dew on your feet 1775 Complete as many rounds as possible…
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