WODs
"Riley" Run 1.5 miles 150 Burpee Run 1.5 miles If you have a vest or body armor, wear it!! Army…
For time: 50 Clean and Jerks 135/95 Rest 5 min 12 min to work to a heavy 2 rep back…
Rowing/sprint 4Rds 500m easy pace 200m Fast 10 Jumping squats with med ball 100m fast 100m sprint 3 min rest…
25 min Amrap: 100 Wall Ball 80 Double Unders 60 Push Ups 80 Double Unders 40 V-Ups 80 Double Unders…
15 min to build to a heavy Power Snatch + Hang Squat Snatch Then from a rack: Overhead Squat 1x15…
30 min AMRAP 2 person team Open test 50 WB 50 DU 40 Box Jump 40 T2b 30 C2B 30…
Running 3x200m mod w/200m jog Rest 2 min 3x 300m w/100m walk Rest 2min 3x400m w/1 min rest between sets
1rm Squat Clean 20 Min 8 min Amrap at 80% of what you hit today.
100 Burpee Box Jump Overs 1st 80 reps 6” &12” Last 20 reps 12” & 24” Scale would…
Alt movement Every :90sec 7rds 2 Strict MU 5 Strict HSPU 14 Pistols ScaleMu 3 Controlled Muscle up progressions HSPU…
3 person Team Iron Triathlon RX Bench 185/95 Squat Clean 135/95 DL 275/155 1-20 Ascending REPS
18 min Amrap 300m run 2 legless Rope Climb Scale: 6 rope pullups 6 pulls from floor
45-30-15 Wallball 90-60-30 DU * unbroken WB’s!!! 3rds :30sec Assault Bike
partner 20 min AMRAP 5 Push Press 115/75 Walking Lunge 40ft 10 TTB Walking lunge 40ft 5 Push Press 115/75
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