Want to try us out? Start with one of the buttons below!
Want to try us out? Start with one of the buttons below!
FIND YOUR COMMUNITY
Want to try us out? Start with one of the buttons below!
FIND YOUR COMMUNITY
FIND YOUR COMMUNITY
See our hours and schedule below
Wednesday 3.18.20
A. Warmup:
DROM
5 rounds of:
Up to :30 static ring hold top
10 Shoulder taps
Up to :30 static ring hold bottom
1 x around the world, each way
10 Good Mornings
*advanced = 5 Headstand straight leg lifts
B. 3 sets of:
500m row
1 = 80% pace
2 = 90% pace
3 = 100% pace
*rest as needed between efforts
C. Cooldown:
3:00 hip smash w/ lacrosse ball, ea.
CORE HOMEWORK:
100 Hollow Rocks -or- 3:00 Hollow Hold
Burn: (9:30am)
5 rounds of:
:30 of Jump Rope, DU’s, or lateral hops
:30 Rest
:30 of Pushups
:30 Rest
:30 of 10 yd shuttle runs
:30 Rest
:30 of Jump Lunges -or- lunges
:30 Rest
Finisher:
100 Hollow Rocks -or- 3:00 Hollow Hold
WEEKLY HOURS:
Monday & Wednesday:
CrossFit Classes: 5:30am, 6:00am, 8:00am, 12:00pm, 5:00pm, 6:00pm, 7:00pm
Burn: 9:30am (a 45:00 no barbell class)
Open Gym: 10:30am-12:00pm & 3:00pm-5:00pm
Tuesday & Thursday:
CrossFit Classes: 5:00am, 6:00am, 8:00am, 5:00pm, 6:00pm, 7:00pm
Foundations (L.I.F.T): 6am
Open Gym: 3:00pm-5:00pm
Friday:
CrossFit Classes: 5:30am, 6:00am, 8:00am, 12:00pm, 5:30pm
Burn: 9:30am (a 45:00 no barbell class)
Open Gym: 10:30am-12:00pm & 3:00pm-5:30pm
Saturday:
8:00am Specialty Class*
9:00am Group Class
Open Gym: 10:00am-12:00pm
*Specialty classes are on a rotational basis, alternating weekly between Olympic Lifting and Gymnastics skills. Included with an Unlimited Plan.
Sunday:
Open Gym: 10:00am-12:00pm
