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:

Search the CFTA website:

 

 

Sunday
Jun112017

Monday, June 12, 2017

Warm up:3 rds
1 pond run
10 wall balls
10 sit ups

Strength: Back squats
5@70%
4@75%
3@80%
2@85%
1@90%

Wod: 12 min AMRAP
6 DB snatch each arm
9 Push ups
12 Box jumps

Cash out: Mobility

Thursday
Jun082017

Friday, June 9, 2017

Warm up: 3 rds
10 partner wall balls
10 partner chest pass
10 partner pass arounds

Wod: 2 Person teams
15 Rope climbs
30 Tire flips
40 Sand bag lifts
600 Double unders
75 MB sit ups
90 Box jumps
105 KB swings

Cash out: Mobility

Wednesday
Jun072017

Thursday, June 8, 2017

Warm up: 4 rds
30 sec Jump rope
30 sec Sit ups
30 sec Mt climbers

Strength: Dead lift/Box jumps
5 DL 75%/5 BJ
3 DL 80%/5 BJ
1+ DL 85%/5 BJ

Wod: 4 rds
Max HSPU
1 Shed run
Max Pull ups
1 Shed run

Cash out: Bar MU practice

Tuesday
Jun062017

Wednesday, June 7, 2017

Warm up: 2 rds
Med ball warm up

Barbell warm up

Strength: 5 rds
3 Power snatch
6 OH Lunges

Wod: For time
20 OH Squats 115/75
20 Push press
20 Front squats
20 Hang power cleans
20 Dead lifts
3 Bar over Burpees every min

Cash out: Mobility

Monday
Jun052017

Tuesday, June 6, 2017

Warm up: 1 mile run

Strength: Press/Push press
2 press 75-80%
4 push press

Wod: 5 rds
5 KB swings R
5 KB swings L
5 KB C&J R
5 KB C&J L
5 KB Snatch R
5 KB Snatch L
RX 24/16 1 Sled Pull penalty each x you break
RX-1 20/12 1 Sled Pull penalty to Start/Break
RX-2 16/8 1 Sled Pull  penalty to Start/Finish/Break

Cash out: Tabata sit ups