UPCOMING EVENTS

 

 July 4th, 2017 There will be one group workout at 10:00 AM!!! See you all there! 



Barbell Club on Saturdays @ 9:30!

Sign up online for a 1 time drop in class $10 or a 10 punch pass for $70.  Please sign up to ensure there is space available! 

 

Class times are Monday, Wednesday Friday & Saturday at 11:00 a.m. Tuesday & Thursday at 6:00p.m. Sign up online for a 1 time drop in class $20 or a 10 punch card for $130.  


 

Want to know a little more about us? Click on the picture to see a "Meet the Affiliate" feature in the CrossFit Journal:

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Sunday
Jun252017

Monday, June 26, 2017

Warm up: 2 pond run
KB warm up

Strength: Front squat
5@65%
5@70%
5@75%

Wod: 3 min AMRAP
4 Power cleans 135/95
8 HSPU
32 Double unders
Rest 1 min
Repeat 4x

Cash out: Tabata Sit ups

Thursday
Jun222017

Friday, June 23, 2017

Warm up: 3 rds
10 KB swings
10 Sit ups
10 Burpees

Wod: Deck of cards
2 person teams
Hearts=Sit and Press
Spades=Sand bag lifts
Diamonds=T2B
Clubs=Burgener burpees
Aces=8 Rope climbs (both partners work together)
Jokers= 15 Snatch 135/95 (both partners work together)

Cash out: Mobility

Wednesday
Jun212017

Thursday, June 22, 2017

Warm up: 3 rds
10 Wall balls
10 sit ups
10 KB snatch

Strength: Dead lift/Box jump
3 DL75%/5 Box Jumps
3 DL80%/5 Box Jumps
3+ DL85%/5 Box Jumps

Wod: 21-15-9
Front squat 155/105
HSPU

Cash out: Tabata T2B

Tuesday
Jun202017

Wednesday, June 21, 2017

Warm up: 3 rds
1 min Jump rope
10 bar kips

BB warm up

Strength: 5 rds
3 position snatch
6 OH lunges

Wod: 1 pond run
25 Pull ups
25 Burpees
1 pond run
25 Pull ups
25 Burpees
1 pond run

Cash out: Mobility

Monday
Jun192017

Tuesday, June 20, 2017

Warm up: 2 rds
1 pond run
10 wall balls
10 sit ups

Strength: Back squats
3@70%
3@75%
3+@80%

Wod: 4 rds
1 min work
15 sec rest
Row
Wall balls
KB swings
Box jump overs
Rest 1 min 15 sec

Cash out:1/2 Tabata L-holds