Afternoon Yoga on Wednesdays at 12:15 PM is cancelled until further notice.



Interested in starting Crossfit?


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! Wednesdays at 12:15 or Friday at 8:15 am.


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.  


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Monday,February 20, 2017

Warm up: 3 rds
10 Med bal cleans
10 SU
10 Shoulder touches

Strength: 8 min EMOM
3 Snatch Pulls
2 Power snatch
1 OH squat

WOD: 5 Rounds
30 sec Pull up
20 sec rest
30 sec Squat
20 sec rest
30 sec Push up
20 sec rest

Cash out: Bar Muscle up practice


Saturday, February 18, 2017

Warm up: Barbell Warm Up

 WOD: Five rounds, on the six minute interval.
In each round, you will do three SETS of the following exercises:
          5 Deadlifts
          4 Hang Power Cleans
          3 Front Squats
          2 Jerks
          1 Full Squat Clean
The objective is to go through the above SET without putting the bar down. You will do all three sets of a round at the same weight.
You are trying to increase weight each ROUND, so be conservative at the start so you can go up each round for 5 total rounds.

Cash out: Mobility


Friday, February 17, 2017

Warm up: 2 rds
Med ball warm up

WOD: 2 person teams, 1 person works at a time
20 Thrusters (135/95)
100 DU
16 Thrusters
80 DU
12 Thrusters
60 DU
8 Thrusters
40 DU
4 Thrusters
20 DU

Cash out: Mobility


Thursday, February 16, 2017

Warm up:  3 rds
Run 1 PL run
10 ball slams

Strength: 8 min EMOM
3 Squat cleans 1 Split jerk
increase weight each rd

Wod: EMOM 16 min
Odd min 10 T2B
Even min 20 Wall balls

Cash out: Tabata ring holds


Wednesday, February 15, 2017

Warm up: Row 500m
1/2 tabata KB swings
2 min Jump rope

Strength: 4 rds
4 Front squats 83% 1rm
30 sec hand stand hold

WOD: 13.2
10 min AMRAP
5 S2OH (115/75)
10 DL
15 Box Jumps (24"/20")

Cash out: Double under practice