WODs
15:00 AMRAP 200-m run 100-m farmers carry 20 DB front squats 50/35
15:00 AMRAP 5 strict toes-to-bars 10 GHD sit-ups 15 hip extensions
Tabata until finished 50 pull ups 100 air squats 50 TTB 100 sit ups 50 cal row
On a 25:00 clock, 5 rounds of: Row :50, rest :10 Row :40 rest : 20 Row :30 ; rest…
Overhead squat 3-3-3-3-3 reps
4 rounds for time of: 400-m run1-minute handstand hold
2020 WOD 20:00 AMRAP 20 Cal Row 20 KBS 50/35 20 SDLHP 20 Box Stepovers w/KB
20:00 Find 1 RM of following complex 1 Strict Press 1 Push Press 15:00 AMRAP 5 db push jerks 50/35…
12 Days of Christmas 5am & 7am only
21-15-9 Bench presses 185/125 Squat cleans 135/95
5 RFT: 30 wall-balls 20/14 30 box jumps 24/20
Ricky 20:00 AMRAP: 10 pull-ups 5 dumbbell deadlifts 50/35 8 push presses 115/85
4 RFT Run 400 m 50 walking lunges
Open 19.1 15:00 AMRAP 19 Wall Balls 19 Cal Row Heats start @ 7:00am
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