Wednesday’s WOD

News & Events:

ALL ATHLETES & TRAINERS! Equipment MUST be put AWAY after you use it!! We are having to clean up way too much after everyone! Trainers, get on your class to clean up. Equipment goes back where it belongs. We will start issuing BURPEE on this situation starting today. Please….don’t forget WE ARE NOT A GLOBO GYM. Put your stuff away!!! Throw your trash away! Keep our gym clean. Thank you!

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):

800 M Run


BootCamp WOD:

21-18-15-12-9-6-3 reps, for time of:

Plate Thruster, 45/25 lbs



Endurance WOD:

To be completed AFTER your WOD

10 X 50 Shuttle Sprints


CrossFit WOD:


20 minutes to establish a 3RM Front Squat.


3 Rounds:

Run 400m
8 Power Snatches 115/75#
7 Bar Muscle-Ups


Advance WOD Strength:


Snatch from blocks (above knee): 2rm – 2×2@90%


20 minutes to establish a 3RM Front Squat.

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