WODs
Cindy 20min AMRAP 5 Pull-Ups 10 Push-ups 15 Squats
Teams of 3 20 min AMRAP 100 HSPU 100 Partner Deadlifts 315 Max Cal Row
3rds for time 12 C2B 12 STOH 155/105 12 Burpee
20 Front Squat 205/135 30 Box Jumps 30/24 40 KB Swings 50/35 50 Wall Ball 20/14
3 rounds Run 400m at moderate Pace Run 700m at a slow recovery pace Sprint 100m. Rest 2min between rds
EMOMx12 3 Hang Power Snatch +3 OH Squats Rest 5min EMOMX12 3 Hang Power clean+3 front Squat+ 1 jerk The…
Nancy AMRAP Team of 2 Run 400m 15 OH squat 95/65 Partner 1 does a complete rd then rests while…
Non-functional Friday 3x10 Bicep Curl 3x10 Skull Crusher 3x10 Bench Press 3x10 Bent over Row 3x10 Leg curl with DB…
Diane21-15-9Deadlift 225/155Handstand push-up
For Load: Front Squat3-3-3-3-3-3-3 Jerk from behind neck 1-1-1-1-1-1-1 Does not have to be snatch grip
15 Squat Clean 155/10530 T2B30 Box Jump 24/2015 Muscle Ups30 KB jerks 35/2030 Double Under15 Thruster 135/9530 Pull Ups30 Burpee300ft…
Teams of 325minAscending ladder3 Thrusters 95/651 Rope Climbs6 Thruster 95/652 Rope Climbs9 Thuruster3 Rope ClimbsEtc. *Anytime a set of thrusters…
3 Rds for time: 25 Pull Ups 7 Cleans 155/105
For load: 7-5-4 Strict Press 7-5-4 Deadlift
Our Coaches
-
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