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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Monday
Apr202009

WOD 4/20/2009

Buy In: Lunge Walks, KB Swings, KB Rack position, KB Front Squat, Pullup Practice

WOD: For time, 4 rounds of:

(10R) KB Front Squat (1.5 pood/1 pood)

(10) KB Swings, alternate hands

(10L) KB Front Squat

(10) Pullups

Cash Out: Yoga and Partner Hand Stand Drills

Laura 10:05
Sue 8:31
Chuck 8:13
Maire 10:28
Leslie 9:47
Cynthia 9:08
Jack 5:30
Adam 6:52
Brian 7:52
Darren 9:22
Jean 9:03
Shanna 10:29
Kelly 9:40
Thursday
Apr162009

Weekend WOD 4/17/2009

Reality Shoveling! Just when we thought it might be over...

Do as many rounds as possible in 15 minutes of:

20 Shovels L/20 Shovels R (if you run out of driveway or walk before the end, start shoveling the yard)

40 Air Squats

Run 200m (boots are fine, the neighbors already think you're nuts)

If you somehow escaped this dump or don't have anything to shovel, place hands on hips, tighten lumbar and abs, weight on heels, look upward and scream, "I am not worthy" (3X) then go right into the squats.

Wednesday
Apr152009

WOD 4/16/2009

 

Buy In:

Med Ball Sit Ups

Med Ball Clean Drills

WOD:

For time, 5 rounds of:

20 Pushups

20 KB Snatches (24kg/16kg, total reps - any side)

20 KB Backward Lunge pass (same weight KB, count 1 rep per knee touch)

Cash Out:

Starrett's Midline series - PNF stretches

 

Wednesday
Apr152009

WOD 4/15/2009

Buy In:

5 forward rolls

Run 400m

1min R/1minL kb swings

10 dislocates top&bottom, 10 OH squats

WOD:

1000m Row

Cash Out:

Monkey Bar Ladder - 6X (4)rungs up/down -OR- 2X full across

 

Tuesday
Apr142009

WOD 4/14/2009

Buy In:

5 min continuous jump rope practice - work on that dbl under

3R,3L TGU, midweight kettlebell

WOD:

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Cash Out:

3 min Bottom to Bottom Tabata air squats