WODs
"Nutts" 10 Handstand Push-ups 15 Deadlifts 255/180 25 Box jumps 30/24 50 Pull-ups 100 Wall Ball 200 Double Unders Run…
Don't forget to sign up on the board for Monday. 4rds for time 12 KB Snatch 60/50 9 Bench Presses…
Don't forget to sign up on the board for Monday. Helen 3rds for time Run 400m 21 kb swings 60/35…
Modified regional/games wod 0-11min 10-8-6-4-2 squat snatch Rest 11:01-20:59 21:00-32:00 10-8-6-4-2 Squat clean Snatch weights Men RX 135-155-165-175-185 L1- 95-105-115-135-155…
Rowing Row 500m mod. 3 sets of 300 fast, 100 easy 500m mod 3 sets of 200 faster, 100 easy…
Partner Wods
14 min amrap 10 med ball over shoulder 10 Box step-overs holding med ball 100m farmer carry w/jugs or kb
10rds for time: 7 Burpee 7 T2B
5rds for time Row 500m 12 Deadlifts 21 box jumps Men=bodyweight Women=3/4 bodyweight
5rds for time: run 400m 21 SDHP 95/65 12 Ring Dips
Teams of 2 30 Snatches 135/95 42 Wall ball 12 Rope climb 30 Wall Ball 9 Rope climb 18 Wall…
5rds each for time Rest as needed between rds but they are all out sprints!! Cal row 15/12 9 thrusters…
EMOM X 25 1 rep Bear Complex Add weight every 5 min
Annie 50-40-30-20-10 Double Unders Sit-ups Post WOD- 3x10 weighted lunges; 3x10 single leg RDL
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