WODs
10:00 AMRAP 14 Wall balls 20/14 14 Box Jumps 24/20 Rest 2:00 8:00 AMRAP 12 Wall Balls 12 Box Jumps…
20:00 to find a 1RM of the complex Power Clean Push Jerk Front Squat Hang Squat Clean Split Jerk Rest…
3/6/9/12/15/18/21 18/15/12/9/6/3 HR Push ups DB Dead lifts 50/35 NFT 3 Rds :05 Hold in back scale 5R/5L 10 bird…
5x4 Deadlift 5x4 Strict Press (db or bar)
6 rds Every 3:00 30 Double Unders 3 Squat Snatch Rest 5:00 6 rds Every 3:00 15 Push-ups 4 Front…
Memorial Day Murph. Doors open @ 7:00 am For Time 1 mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats…
Row 3K "Murph" mobility
Skill work 20:00 HS walk/ HS hold/ HSPU 7:00 AMRAP 5 SDLHP 95/65 5 Strict HSPU
30:00 AMRAP 400m Run 100m Farmers carry 50/35 50m R/A 50m L/A
OVHD Squat 2/2/2/2/2 27/21/15/9 Cal Row S/A DB Sq. snatch 50/35 (AAB cals 20/15/11/6)
Run 400m 25 Squat Cleans 115/85 Run 400m 20 Squat Clean Run 400m 15 Squat Cleans Run 400m 10 Squat…
Every 4:00 for 8 rds 8 Push-ups 12 DB Hang Power Snatch 50/35 16 Box Step Ups Row/bike for Calories…
2 sets Double Unders 100-80-60-40-20-10 Strict Pull-ups 10-8-6-4-2-1 Rest 2:00 between sets - Rest 5:00- 2 sets Lunge Steps 50-40-30-20-10…
3 sets 5:00 to complete 3rds 6 Burpee 9 Hang Power Clean 115/85 12 Box Jump overs 30/24 -then- Max…
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