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Monday-Wednesday & Friday:

5:30, 7, 9am & 12pm

4, 5, 6, & 7PM

8pm class MW only

Thursday: OPEN GYM 7-10am & 4-7:30pm 

Saturday
: 8am Open Gym, 10am Team WOD/Lifting

Sunday: Kids Boxing: 9:00 Intermediate, 10:00 Advanced, 11:00 Beginners 

CrossFit Journal

 

 


Tuesday, November7, 2017 

Member Appreciation Week: Nov 13-Nov 18th, check back for more details soon!   
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Warm up:
Halos x 5/5
Alternating 90/90 x 5/5
Glute bridge hold 0:30
53-35-lb. Goblet Squat x 10
Side plank arch x 5/5
Dot drills
- up and back x 6
-turn around x 6
- both feet
- right foot
-left foot
Squat press med ball throw x 15 /with a partner
Strength:
Every 2:30
Back Squat 5-3-1-1-1
 
4 Rounds
A. Reverse Lunges 5/5
B. Chin hold x max

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