WODs
For time: 100 Double Unders Run 100m 4 rope climbs Run 100m 30 Front Squat 135/95 Run 100m 100m Plate…
"Hold On" 3 Rds for time: 15 Hang Power Cleans 135/95 15 Burpees
30 roundspartner a - row for calories partnerb - amrap of : 50 pushups 50 wall ball 50 burpees 50…
Running 800m rest 2:00 4x200m rest :30/rd 2x400m rest :90/rd 5x100m rest :20/rd
5 Rope Climbs 5 Snatches 4 Rope Climbs 4 Snatches 3 Rope Climbs 3 Snatches 2 Rope Climbs 2 Snatches…
Tabata ThisRow for caloriesSquatPull -Up Push -UpSit-Up:20 work/:10 rest1 minute transition/movements
Clean&Jerk 5-5-3-3-3-1-1-1-1
AMRAP 8min 15 KBs 12 T2b 9 Box Jump 30/24 Rest 3 min Repeat
4rds for time: 20 Push Press 115/75 12 Burpee over the bar
3rds for time Run 400m 21 Front Squats 115/75 12 C2B Pull ups
Bench Press 2-2-2-2-2-2-2
Teams of 2 Open 13.1 AMRAP 17min 40 Burpees75/45 pound Snatch, 30 reps30 Burpees135/75 pound Snatch, 30 reps20 Burpees165/100 pound…
Rowing 20 rds :20 all out sprint rest 1 min between rds *score is shortest distance in any one rd
5 rds for time 9 Thruster 95/65 9 Pull Ups
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