Tuesday’s WOD

News & Events:

Holiday Schedule:

Friday 8 AM Class ONLY – We will be Closed After That

Saturday – Closed/ No Classes

Sunday – Closed/ No Classes

YOGA at 7PM Thursday & Sunday


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)


Endurance WOD:

To be completed AFTER your WOD

1 Mile Run


CrossFit WOD:


12 minutes to establish a 2rm Snatch, then 1×1@95%, 1×1@90%, rest 1:30 between drop sets


“Elizabeth”/ For Time:

21-15-9 of:

Power Cleans 135/95#
Ring Dips


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.

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