CROSSFIT

Mobility

Upper Body

Strength

Ring Dips – 5xMax

Ring Rows – 5xMax

Strict Dips – 3xMax

Strict Pullups – 3xMax

MetCon

10 Minute AMRAP of:

2 Deadlift (85/115#)

3 Hang Cleans (85/115#)

4 Push Jerk (85/115#)

5 Ground To Overhead (85/115#)

Hi Guys!!!

With the holidays just around the corner, and more and more staff, friend, and family parties filling up our schedules, the hours of 431 are going to change ever so slightly over holidays to accommodate some of those later nights, and food/alcohol hangovers. Please be sure refer to Zen Planner to reserve your spot over the holiday.  Here’s what the schedule will look like:

Regular class schedule runs until December 23.

December 24 – 12 Days of Xmas WoD
10am – CrossFit
11am – CrossFit
12pm – CrossFit

December 25, 26 – CLOSED

December 27, 28, 29, 30 – Regular Classes

December 31st – New Years Eve WoD
10am – CrossFit
11am – CrossFit
12pm – CrossFit

January 1st – Closed

January 2nd – Regular Classes

January 3rd – GRAND OPENING!!! More details to be announced soon!

CROSSFIT

Strength

Back Squat 5-5-5

 Front Squat 7-7-7

Lift

Power Snatch Technique

*Pull/Catch

Power Snatch 2-2-2-2-2

MetCon (Baseline)

500m Row For Time

CROSSFIT

Strength

Box Hop – 1RM

Lift

TnG Power Clean 3-3-3-3

MetCon

“Jackie”

For Time

1000m Row

50 Thrusters (35/45#)

30 Pullups

I will now FINALLY will be accepting online payments!

Please either check out Zen Planner to update your personal payment information OR sign out the Pre Authorized Debit form I have at the gym.

Thanks for being so patient!