WODs
Open Workout 20.5 For time, partitioned any way: 40 muscle-ups 80-cal. Row 120 wall-ball shots 20:00 time cap.
As a team of 2 complete 42-30-18 reps, for time of: Row (Cal) Front Squat SDLHP Box Jump Over 24/20…
Split jerk 1-1-1-1-1-1-1
5 rounds for time of: 400-m run15 left-arm kettlebell snatches15 right-arm kettlebell snatches 35#/25#
Monster Mashup
1 Rep max wgt of the following complex: 9 Deadlift + 6 Hang Power Clean + 3 Jerk 1 Rep…
50-40-30-20-10 reps for time of: AB Mat sit-ups Wall-balls 20/14
OPEN 20.3 Diane, 21-15-9 reps of: Deadlifts, 155 | 225 lb. Handstand push-upsThen, 21-15-9 reps of: Deadlifts, 205 | 315…
On a 25:00 clock: 5:00 AMRAP: 10 strict pull-ups, 20 push-ups, 30 squats Then, 5:00 AMRAP: 8 strict pull-ups, 16…
12-9-6-3 Clean and jerks Bar muscle-ups Rx+ 155/105 Rx 115/85 Sc1 95/65
OPEN 20.2 20-min. AMRAP:4 dumbbell thrusters6 toes-to-bars24 double-unders ♀ 35-lb. dumbbells♂ 50-lb. dumbbells
12 muscle-ups 36 KBS 50/35 No 5:00 am class on 10/11/19
Wgtd Pull ups 5 X 3 20:00 AMRAP 10 Burpees 20 Row (calories) 30 AbMat Sit-ups 40 Double Unders 50…
Barbara 5 rounds, each for time of: 20 pull-ups 30 push-ups 40 sit-ups 50 squats Rest 3:00 btw ea. Rd
Our Coaches
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Chad Garrett - Coach / Co-Owner
Started CrossFit- February 2012 CrossFit Level 2… -
Kelly Lewis - Coach/ Co-Owner
Started CrossFit- February 2012 CrossFit Level 2… -
Jason Woodall - Coach
Started CrossFit- March 2012 CrossFit Level 2… -
Justin Babian - Coach
Started CrossFit- January 2013 CrossFit Level 2…
Hours of Operation
Mon: Regular Class @ 5:00am, 4:30pm, 6:00pm
Tues: Regular Class @ 5:00am, 4:30pm, 6:00pm
Wed: Open Gym @ 5:00-6:30am
Thur: Regular Class @ 5:00am, 4:30pm, 6:00pm
Fri: Regular Class @ 5:00am, 4:30pm
Sat: Regular Class @ 7:00am
Sun: No Class