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
Jun182017

Monday, June 19, 2017

Warm up: KB warm up

Strength: 5 rds
2 press 80%
4 push press

Wod: Every 3 min for 18 min
100m Sprint
20 DB Thrusters

Cash out: Tabata hand stand holds

Thursday
Jun152017

Friday, June 16, 2017

Warm up: Barbell warm up

Wod: 30 min AMRAP
3 Person teams
Partner 1 Rows
Partner 2 does
1 Power snatch 135/95
2 Snatch balance
3 OH squats
Then
Partner 3 does
1 Power snatch
2 Snatch balance
3 OH squats
Then
Partner 2 does
1 Power clean 165/115
2 Thrusters
3 Front squats
Then
Partner 3 does
1 Power clean
2 Thrusters
3 Front squats
Then
Partners 2&3 do
10 Bar muscle ups

After the 10th MU Partner 2 rows and partners 1&3 continue the sequence


Cash out: Mobility

Wednesday
Jun142017

Thursday, June 15, 2017

Warm up: KB warm up

Barbell warm up

Strength: 5 rds
3 position cleans 68%
3 Front squats

Wod: 12-9-6-9-12
Dead lift
T2B

Cash out: Bar Muscle up practice

Tuesday
Jun132017

Wednesday, June 14, 2017

Warm up: Med ball warm up

Strength: Sled push
5 rds

Wod: 5 rds
30 Double unders
10 Front squats 135/95
5 Push press

Cash out: Tabata V-ups/Plank

Monday
Jun122017

Tuesday, June 13, 2017

Warm up: 3 rds
10 KB swings
10 Bar kips
10 Squats

Strength: Dead lifts
5x5@80%
30 sec hand stand hold after each set

Wod:16 min EMOM
Even=7 Pull ups
7 Burpees
Odd=7 Pull ups
7 KB swings 32/24

Cash out:10 TGU each arm AHAP