Schedule and Events

CLASS SCHEDULE

CrossFit

Monday - Thursday

5:30-6:30am
8:00-9:00am
9:00-10:00am
4:00-5:00pm
5:00-6:00pm
6:00-7:00pm

Friday

5:30-6:30am
8:00-9:00am
9:00-10:00am

Saturday - FREE

9:00-10:00am

Members Only

Friday

4:00-6:00pm

Tuesday & Thursday

5:00-6:00pm

(High Intensity Interval Training)

Monday, Wednesday, & Friday

5:30- 6:30pm

(Drop-Ins $15)

TODAY'S WOD

WOD

03/21/2019
Skill Warm-up #3/ Legs
EMOM x 5: 2 rounds:
Min 1: :30 row
Min 2: 20 OHS w/ empty bar/PVC
Min 3: 8-12 Box jump over
Min 4: :45 weighted sit-up
Min 5: :30 Jump squats
Hang Clean (Build to a heavy set of 3)
On a 10 minute clock;
Metcon (Weight)
EMOM x 5 (3 rounds):
Min 1: 11 deadlift 225/155#
Min 2: 12 DB C&J 50/35#
Min 3: 13 unbroken wallball shots 20/14#
Min 4: 13/11 cal bike
Min 5: 50 ft handstand walk (scale with 4 wallwalks)

SPECIAL EVENTS