UPCOMING EVENTS



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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Thursday
Jul202017

Friday, July 21, 2017

Warm up: 3 rds
30 sec sit ups
30 sec KB swings
30 sec MT climbers

Wod: 3 person teams
6 min AMRAP
Power cleans 135/95
Double pole
6 Min AMRAP
Jump rope
Push ups
6 min AMRAP
DB thrusters
Wall walks
6 Min AMRAP
Row
Pull ups

Cash out: Mobility

Wednesday
Jul192017

Thursday, July 20, 2017

Warm up: 3 rds
1 min Jump rope
1 min wall balls

Strength: Front squat/Back squat
5/1 Increase weight each round
4/2
3/3
2/4
1/5

Wod: 50 KB Swings (24/16)
40 Sit ups
30 Box jumps
20 HSPU
10 Dead lifts (275/165)

Cash out: Mobility

Tuesday
Jul182017

Wednesday, July 19, 2017

Warm up: KB warm up

Barbell warm up

Strength: Sled push
5 rds

Wod:3 rds
10 Snatch (135/95)
1 Shed run
20 T2B

Cash out: Tabata Plank Hold

Monday
Jul172017

Tuesday, July 18, 2017

Warm up: 500m Row
Tabata KB swings

Barbell warm up

Strength: Power clean/Push press
5/1 75% 1rm PC
4/2
3/3
2/4
1/5

Wod: 2 person teams
13 min AMRAP
10-15-20-25-30-35...
continue increasing by 5 reps until 13 minutes are up.
Burpees
Pull ups
Wall balls
Sit ups  

Cash out: Mobility

Sunday
Jul162017

Monday, July 17, 2017

Warm up: 3 rds
1 min Sledge hammer
1 min Jump rope
1 min Sit ups

Strength: Dead lift/Box jumps
5/5 Increase weight each rd
4/5
3/5
2/5
1/5

Wod: Deck of card couplets
Hearts= 2 rope climb
50 Double unders
Spades= 5 Stone lifts
250m row
Diamonds= 1 sled pull
15 KB swings (32/24)
Clubs= 50ft broad jump
5 bar muscle ups
Jokers= 2 pond run
17 min time cap

Cash out: Tabata Palof press