WODs
Strength Bench Press 5 x 3,2,1 Ascending Conditioning: 6:00 ea :30 work/ :30 rest Wall Balls 20/14 6:00 KBS…
1.) 20 min Oly lift practice your choice: snatch or clean & jerk 2.) Open Workout 12.2 10 min amrap…
1) Strict Press 3x3 2) Deadlift 3x3, after each set perform 5 box jumps ( high) 3) Met-con 100-80-60-40-20 Squats 50-40-30-20-10…
30 Box Jumps, 24/2030 CTB PU30 KBS, 1.5/1-pood30 Front Squats, 115/8030 TTB30 Push Press, 115/8030 Deadlifts, 115/8030 Wall Balls,…
10,9,8,7…1 Deficit HSPU 1,2,3,4…10 Pwr Cln 225#/135#
1) 16.6 "The leftovers" 12 min amrap 6 OH Squat 115/85 8 box jump overs 2) build to a heavy…
1) work to a heavy front squat 2) work to a heavy 2 position clean and jerk ( high hang clean…
5 RFT: 21Cal row 15 C2B Pull ups 9 HSPU
1. Conditioning7 Rounds, On the 3 minutes:400 Meter Run + 12 TTB
Coach's Choice
Workout 16.5 21-18-15-12-9-6-3:ThrustersBurpees M 95 lb. F 65 lb. Please remember to register for heats on this website. Food and…
16.5 Heat Registraion is open. Don't forget to sign up! 5 Rds 5- Pull Ups 10- Push Ups 15- Air…
1. Squat Work up to a moderate set of 3 moderate Back Squats 2. Conditioning For time 15 Thrusters, 95/65…
1. Strength Strength 1: Snatch Work Deficit Snatch Grip Dead Lifts 3x3, climbing start at 80% (Stand on 45# competition…
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