News & Events:
Friday 8 AM Class ONLY – We will be Closed After That
Saturday – Closed/ No Classes
Sunday – Closed/ No Classes
YOGA at 7PM Thursday & Sunday
NEW CLASSES/DROPPED CLASSES
Endurance Class has been cancelled
New Tuesday & Thursday CrossFit Class at 9 AM.
BootCamp is changing on Friday’s to 4:30 PM.
Evening CrossFit Class 5:30 PM
New Saturday Class at 7:30 AM.
See the schedule as a reference.
Warm-up (all classes):
X3 Prowler Push (high handles)
X3 Prowler Pull (squat walk)
To be completed AFTER your WOD
1 Mile Run
12 minutes to establish a 2rm Snatch, then 1×1@95%, 1×1@90%, rest 1:30 between drop sets
“Elizabeth”/ For Time:
Power Cleans 135/95#
Advance WOD Strength:
1) Clean from blocks (just above knee): 2rm – 2×2@90%
2) BTN Jerk from blocks (drop every rep): 2rm – 2×2 @90%
1a) 4X3 Bench Press – work to a 3rm, rest 90 sec.
1b) 4XME Strict TTB – rest 90 sec.