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

Open Gym

Members Only

Friday

4:00-6:00pm

Kids' CrossFit

Tuesday & Thursday

5:00-6:00pm

HIIT

(High Intensity Interval Training)

Monday, Wednesday, & Friday

5:30- 6:30pm

(Drop-Ins $15)

TODAY'S WOD

WOD

01/22/2019
Skill Warm-up #2/ DU
Min 1: :30 max DU effort/ DU practice- NO SINGLES
Min 2: 20 Good mornings w/ empty bar
Min 3: 3-8 UB Bar MU/ CTB/jumping PU
Min 4: :45 floor pigeon
Min 5: :20 Ring rows
Clean Complex #3 (E2MOM x 5)
High Hang clean + below the knee + power clean
1 x 3 @ 65%
1 x 2 @ 75%
1 x 2. @ 80%-85%
1 x 1 @ 85-88%
1 x 2 @ 80%-85%

*keep first two pieces unbroken if possible. Drop bar and perform power clean by itself.
Metcon (Weight)
Every :90 seconds x 6:
50ft HSW/3-4 wallwalks
6-8 strict CTB (add weight if needed)

Rest 3:00 mins

E2MOM x 6:
Set 1: 16/13 cal row + 12 KBS 70/53#
Set 2: 15 weighted push-ups 35/15# + 12 box jump overs 24/20"

Score is KB weight.

SPECIAL EVENTS