WODs
Power Clean (Touch & Go) 3-3-3 18:00 AMRAP Run 200m 7 Power Cleans 135/95 7 C2B Pull-ups (scale to a…
Teams of 3 3 RFT: 2100m row 21 cleans 21 thrusters 135/95 *must divide reps evenly
Deadlift 7 X 1 15:00 Alt. EMOM Run 150m 15 KBS-for load 10 Ring dips
“Cindy” kipping 5 pull ups 10 push ups 15 squats 2 rds NFT 10 Turkish sit ups 5 ea 10…
Gymnasty 20:00 practice HS walks/ HSPU 12:00 AMRAP 30 med ball cleans 20/14 75’ frt rack med ball lunge
15:00 Find 1RM bench press 5 X 100m sled push 90# guys Girls-empty sled
CrossFit Total
Strict false grip ring rows 5 x 5 Strict ring dips 5 x 5 Alt. btw movements 3 RFT: 21…
Push press 5 X 3 AHAP 7 RFT: 9 Push Press 12 Barbell front rack lunges in place 95/65
20:00 emom 1 Squat clean thruster 1 mile run Rest 1:1 800m run Rest 1:1 400m run
Partner Wod 25:00 AMRAP Run 400m 50 DB Push Press 35/20 50 Pull-ups 50 DB Front Squats 50 HR Push-ups…
Bench Press 10-8-6-4-2 AHAP For time: Row 1000m 50 Alternating Db Snatches 50/35 30 Toes-to-bars
Overhead Squat 5/3/3/1/1 4 RFT: Run 400m 20 SDLHP w/kb 70/50 20 Wall Balls 20/14
2 x 800M run Rest as needed btw efforts. Bro sesh: Deadlift 4 x 2 Bent over barbell rows 4…
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