Holiday Schedule
Click here to reserve your classes in advance.
Thur: Christmas!! Gym Closed
Fri: 7am Class, 8am Open gym, 12pm, no evening classes
Sat: 10, 11am Class only. (No Yoga)
Sun: 10am Class, 11am Open gym.
Mon: Regular Schedule
Tues: Regular Schedule
Wed: 6, 7am Class, 8am Open gym, 12pm, no evening classes
Thur: New Years Day! Gym Closed
Fri: Resume regular schedule
Today’s schedule
6a: cancelled
7a: All Levels CrossFit- Mike
8a: Open Gym- Mike
12n: All Levels CrossFit- Mike
No evening classes
Workout of the Day (WOD)
A. Jump Rope:
3 attempts: 1 minute max speed singles
B. 21-15-9-15-21 Rep Rounds
Power Cleans (135/95)
Pushups
40 Double-Unders after each round
Post max speed singles and time for WOD. Ex: 95, 14:08 Rx.
And coming Saturday…
Partner WOD: 10 Rounds Total – 5 Rounds Each
10 Handstand Pushups
10 Deadlifts (185/125)
10 Thrusters (75/55)
10 Toes to Bar
Partners complete full rounds before alternating.
Score total time to complete WOD. Ex: 22:44 Rx.
Sunday
Time: 10a class, 11a open gym
Holiday Travel Workout 3
10 rounds:
:30 handstand hold
5 Air Squats
:15 hold at bottom of squat
