Monday’s WOD

News & Events

Please check out the class schedule. We have made class time changes and also added new programs. BootCamp & Olympic Weightlifting.

Childcare is at:
9 AM Monday, Wednesday, and Friday.
5 PM Monday, Tuesday, and Thursday.

Please introduce yourself to new faces in the gym. We are family. Make them feel comfortable and at ease. CrossFit can be intimidating coming into.

Please make sure all children stay off the gym floor, and off on equipment. Rink, and the office are safe areas for the kids. Thank you.

Classes mobility start’s prompt at class time. Warm-up is to be done before if you arrive early. Please try to not be late.

*All workouts are scaled accordingly to the athletes specific athletic ability.

BootCamp #131006


For Time:

8 X 400 M Sprint

*Try to keep same pace each effort


CrossFit #130820:


100 M Run

10 Pistols

100 M Run

(4) 8 sec L-Sit Holds





U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, North Carolina, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan. He is survived by his parents, Jeff and Dianne Falkel.

“Falkel” / AMRAP 25 Minutes Of:

8 Handstand Push-ups
8 Box Jump, 30/24 Inc
1 Rope climb


Advance #130419:


1a) 7X3 Banded Deadlifts @ 50% Bar Weight + 20% Band Tension – rest exactly 60 seconds.

*Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

1b) 7X3 Bench Press – heaviest possible for last 3-4 sets, rest exactly 60 seconds.

Notes: Work up to a nearly maximal load by the 4th or 5th set. Try to maintain this load, or increase it slightly, over the remainder of the sets. All reps must be performed with the hips (ass) in contact with the bench.


15 minutes alternating Triple-Under and Freestanding Handstand practice.

*Notes: spend roughly 1:30 alternating between each movement. If you are currently proficient at Freestanding Handstands then practice Freestanding HSPU.

Conditioning (2 parts)

Part 1-

5 rounds for time of:

25 Split Jumps
5 Power Snatches 135/95#
25 HR Push-ups

*Notes: Part 2 should be done separately if time allows. Also, if you are able, the preference is for it to be performed on a track to allow for exact measurement.

Part 2-

4X400m Run – rest 1:3, 1:2, 1:1, all repeats should be at 100% effort.