Monday’s WOD

New’s & Events: 

YOGA at 7PM Thursday & Sunday

NEW CLASSES/DROPPED CLASSES

BootCamp is changing on Friday’s to 4:30 PM.

We are adding a Tuesday & Thursday CrossFit Class at 9 AM.

A Saturday Class at 7:30 AM.

We are dropping the 6 PM Class on Friday, and changing the 5 PM CrossFit to 5:30 PM.

See the schedule as a reference.

BootCamp WOD:

2 rounds for time :
20 Walking Lunge
20 Wall Ball
20 Box Jump
20 Push Up
20 Kettlebell Swing
20 Sit Up
20 Knees to Elbows

 

Endurance WOD:

To be preformed after your WOD

3000 M Row

 

CrossFit WOD:

BBG

15 min to establish a 1rm Snatch.

Conditioning

3 rounds for time of:

50 KB Swings 24/16kg
21 HSPU (Kipping is allowed)
12 Power Snatches 115/85#

Advance WOD Conditioning:

3 rounds for time of:

Row 500 M
21 HSPU (Kipping is allowed)
12 Power Snatches 135/95#

 

Advance WOD Strength:

BBG

1) 15 min to establish a 1rm Snatch.

2) 15 min to establish a 1rm Clean & Jerk

 

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