We have LOTs of outdoor workout space

WODs for Nov 5th-10th 2018

New 5pm Specialty Classes for the Month of November!
Mondays- CrossFit Endurance- Rowing: develop better mechanics on the C2 while improving pace, power, stamina, and endurance. Much of it involves sitting on the rower and going fast- but also integrates other movements AND the power of the group. Work/rest, intervals, sprints, and other methods will be used to toughen you up, from BOTH a physiologic AND psychologic perspective!
Wednesdays- Underground Strength: as it continues to get even more dark outside, the training gets even darker! Using less traditional methods mixed with tools like sleds, sandbags, tires, weight vests, and atlas stones- get stronger and develop the ability to take on more work than you thought.

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Four rounds for time of:
50/35# DB thrusters, 15 reps
50 plate jumps (20/10kg bumper plate)
15 pull ups
Post time and scaling

Monday 5pm Specialty Session- Rowing Endurance Class #1
Rowing Intervals and potentially other movements

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
As many rounds as possible in 20 minutes of:
400m run
45/30kg power snatch, 8 reps
16 push ups
45/30kg power cleans, 8 reps
Post time, load, and scaling

Tuesday’s 5pm Open Training Hour

Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Split jerk
Post new 1RM to whiteboard

Wednesday 5pm Specialty Session- Underground Strength Class #1
An assortment of sled, sandbag, atlas stone, tire, weight vest workouts- varies each week.

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
42-30-18 reps for time of:
Wall ball shots (20/14#)
Scott ups
Post time and scaling

Thursday’s 5pm Open Training Hour

Friday’s WOD at 7 and 9am, and again at 3 and 5pm
Power clean
Post number of sets at heaviest load

Friday’s 4pm Open Training Hour

Saturday 9:30am BIG WOD- WLC Post test
Double Reverse Baseline (individual pursuit)
Team Finisher

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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