We have LOTs of outdoor workout space

WODs for Jan 2nd-6th 2018

Welcome 2018! Ready for more WODs, more fun, and more goals met, and more performance increases over the next calendar year. Whether you are a resolution-maker or not, you might agree that there is a FEELING of a clean slate going into a new year.

5pm Specialty Sessions for Jan/Feb: for all experience levels!
Mondays- Olympic weightlifting technique and strength/power work
Wednesdays- CrossFit Games Open preparation- practice and prep up until the beginning of the Open

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
For time complete:
1000m row
50 thrusters 20/15kg
30 pull ups
Compare to: Aug 30th and July 19th 2017 in Wed 5pm Specialty class… and also in group WODs on April 8 2016, Dec 14 2015, July 22 2015, August 18 2014, April 19 2014, Feb 8 2014, May 1 2013, April 23 2012, Oct 12 2012, Dec 24 20

Tuesday 5pm Open Training Hour

Wednesday’s WOD at 7, 9am and again at 4 and 6pm
Overhead squat
Post heaviest load to chalkboard/journals
Compare recent 2017 efforts on: Oct 19 2017- 3 rep, Aug 17 2017- 2 rep, July 25 2017- 5RM, May 9 2017- 3 rep no rack, April 4 2017 1RM, March 21 2017, Feb 21 2017- 3 rep, Jan 27 2017- 3 rep no rack, Jan 10 2017- 1RM
50 calorie row for time
Post time to chalkboard/journals and PR board!

Wednesday’s 5pm Games Open Prep Specialty Session

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Shoulder press
10 minutes to a heavy set of 3 reps
Post max load to chalkboard/journals and PR whiteboard
Big Set Cindy
As many rounds as possible in 20 minutes of:
10 pull ups
15 push ups
20 squats
Post total number of rounds and remaining reps to chalkboard/journals

Thursday 5pm Open Training Hour

Friday’s WOD at 7, 9am and again at 3 and 5pm
Four rounds for time of:
20 KB swings (24/18kg USA)
15 scott ups (15/10kg plate)
10 DB overhead walking lunge, right arm (60/45#)
10 DB overhead walking lunge, left arm
Post time and load to chalkboard/journals

Friday 4pm Open Training Hour

Saturday 9:30am BIG WOD

Your progress tracker and results recorder.
View today’s workout and see the scoreboard.


Due to the limits on class sizes. Every member must book their time slot in advance.

What are you looking for?


For those looking for one-on-one instruction to break new ground


For those looking for motivation in
a community setting

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