Want to try us out? Come join us for one free introductory workout Saturday at 9:00 AM.
Join us for one free introductory workout Saturday at 9:00 AM.
FIND YOUR COMMUNITY
Want to try us out? Come join us for one free introductory workout Saturday at 9:00 AM.
FIND YOUR COMMUNITY
FIND YOUR COMMUNITY
Friday 10.18.19
A. Warmup:
400m Run
DROM
3 sets of:
5 Wall Balls
7 Ring Rows
9 Lateral hops
*80% effort, 90% effort, 100% effort
B. CrossFit Open 20.2
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
Rx’d (Ages 16-54)
♀ 35-lb. DBs competition. ♂ 50-lb. DBs
Scaled (Ages 16-54)
♀ 20-lb. DBs, hanging knee-raises, single-unders ♂ 35-lb. DBs, hanging knee-raises, single-unders
Masters 55+
♀ 20-lb. DBs ♂ 35-lb. DBs
Scaled Masters 55+
♀ 15-lb. DBs, sit-ups, single-unders ♂ 20-lb. DBs, sit-ups, single-unders
C. Cooldown:
Foam Roll for remainder of class time
CORE HOMEWORK:
100 Plank Hold Knee to Elbow, alternating
*Each Break = :20 Hollow Hold
Hours & Schedule
Monday – Thursday:
CrossFit Classes: 5:30am, 6:00am, 8:00am, 9:30am, 12:00pm, 5:00pm, 6:00pm, 7:00pm
Open Gym: 10:30am-12:00pm & 3:00pm-5:00pm
Friday:
CrossFit Classes: 5:30am, 6:00am, 8:00am, 9:30am, 12:00pm, 5:30pm
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
Sunday:
Open Gym: 10:00am-12:00pm
*Specialty Classes rotate weekly between Olympic Lifting skills & Gymnastic skills. Included in an Unlimited Membership.
