WODs
For load: Power Snatch 1-1-1-1-1, Overhead Squat 5-4-3-2-1, Ex: 1 PS + 5 Down to 1 Rep OHS complexes AMRAP…
TLCF Original “Tonya” Deadlift 225/155 3/6/9…21 Push up 21/18/15…3
Power clean 5-3-3-1-1-1 Practice the L-sit for 10 minutes. Practice front and back scales for 10 minutes
3 rounds for max reps of: Body-weight bench presses Strict pull-ups
With constant motion and slowly: 21 S/A DB rows, each arm 50/35 9 ring dips (deep and strict) 30 squats…
“They are us” 50:00 AMRAP Teams of 3 3 rope climbs (1 ea) 15 power cleans 135/95 (5 ea) 19…
CrossFit Total Back squat, 1 rep Shoulder press, 1 rep Deadlift, 1 rep
3 rounds for time: Row 500 meters 15 strict pull-ups 30 push-ups Then, Practice L-sits for 10 minutes.
Dead lift 2 X 5 3 X 3 4 X 1 10;00 stretching hamstrings
For load: 5 RD The Bear Complex Power Clean Front Squat Push Press Back Squat Push Press One round requires…
For 20:00 perform: Strict pull-ups - push-ups - squats 5-10-15 If you can finish 8 rounds by 5:00, switch to:…
Push Jerk 2 X 5 3 X 3 4 X 1 Practice back scale for 10:00
Row 5000 meters
Overhead squat 2 X 5 3 X 3 4 X 1 Practice front scale for 10:00
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