Classes: 6AM & 5:30pm *** SCHEDULE FOR THIS WEEK *** Wednesday – 6am & 8:30am ONLY Thursday – 8:30am ONLY Friday – 6am & 4:15pm Saturday – 8:30am ONLY A. Coach Led Warmup B. 5 sets for time: 10 deadlifts 225/155 25 sit-ups 10 bar over burpee 250m ski Rest 2 min c.4 sets of:…

Class Times: 4:15pm & 5:30 pm *** SCHEDULE FOR THIS WEEK ***Wednesday – 6am & 8:30am ONLYThursday – 8:30am ONLYFriday – 6am & 4:15pmSaturday – 8:30am ONLY A. Warmup 3 rounds of:8 cal bike10 push-up12 bb good morning B. 18 min tapoutFor Time:40-30-20-10Kb swingsSprawls12 (50′) shuttle runs C. Every 4 min for 16 min:200m row6…

Class Times: 8:30am *** SCHEDULE FOR THIS WEEK *** Wednesday: 6am & 8:30am Thursday: Closed Friday: 8:30am Saturday: 8:30am A. Coach Led Warmup B. 4 Rounds of 10 DB Bench Press C. Teams of 3  AMRAP  Station 1 3 Rounds 50 jump rope 15 sit-ups  Stations 2: 30/22 cal row Station 3: 20 Inverted Rows

Class Times: 6am & 8:30am *** SCHEDULE FOR THIS WEEK *** Wednesday: 6am & 8:30am Thursday: Closed Friday: 8:30am Saturday: 8:30am A. Coach Led Warmup b. 12:00 EMOM 1 Front Squat from Ground 60-70% C. 12:00 AMRAP 5 pull-ups  10 Burpee Box Get Overs 20 Sit-ups

Classes: 6AM & 5:30pm *** SCHEDULE FOR THIS WEEK ***Wednesday – 6am & 8:30am ONLYThursday – CLOSEDFriday – 8:30am ONLYSaturday – 8:30am ONLY A. Coach Led Warmup B. Every 1:30 x 10 Sets1 Split JerkStarting @ 60-70% and building Every 1:30 x 10 setsPush Jerk + Pause Split Jerk (Pause 1sec in Dip + 3…

Class Times: 4:15pm & 5:30 pm *** SCHEDULE FOR THIS WEEK ***Wednesday – 6am & 8:30am ONLYThursday – CLOSEDFriday – 8:30am ONLYSaturday – 8:30am ONLY A. Coach Led Warmup B. 3 min AMRAP,rest 1 min x 5 sets 3 power cleans Men 135-95 Women 95-756 push ups9 air squatsstart each 3 min round where you…

Classes: 6am, 4:15am, & 5:30pm B. 50-40-30-20-10 Double Under 25-20-15-10-5 Sit Up 10-8-6-4-2 Clean and Jerk 115/75 scaled is 95/65 C. 2 Rounds: 40 Hammer curls 40 Push press 40 Jump squats 40 Double dumbbell skull crusher 40 Jumping lunges Dumbbells 30/20

Classes: 6am, & 5:30pm 12 Days of Christmas – Crossfit Style

Classes: 5:30pm Only Ride or Row for 2 minutesBarbell Warmup 3 Rds10 reps eachBack SquatPush PressGood Mornings B. CROSSFIT TOTALToday is a max rep lift for Back Squat, Strict Press, and DeadliftThree attempts of each lift after proper warm up for each liftRest between reps​ C. Partner Workout5 sets each of:10 kb windmills20 kb Russian…

Class Times: 6:00am & 5:30 pm A. Coach Led Warmup B. Front squats 4×4 @65% C. 4 rounds20 med ball situps25/19 cal pedal20 alt db snatch – 50/35