Week of February 15 through 20

February 14th, 2016


This Week at a Glance

Classes – We offer more CrossFit classes than anyone in the area. Have you also tried some of our Specialty Classes?

  • Double-under Clinic – 5:30pm Monday – For beginners to intermediate. Are double-unders a constant source of frustration? Then this class is for you!
  • Kettlebell Class – 8:00am Tuesday – Simply a great workout using a nasty, evil iron ball attached to a handle. This is a great class for beginner and advanced CrossFitters alike.
  • CYoga – 7:30pm Tuesday – A great way to improve strength and flexibility.
  • Gymnastics – 5:30pm Wednesday – Struggling with pull-ups, HPSU, T2B or any other gymnastics movement? Then this is the class for you.
  • Beg. Weight Lifting Class – 8:00am Thursday – An introductory class into weight lifting. Stressing the muscular skeletal system is essential for health. This is the perfect class to start in a non-threatening environment with excellent hands-on instruction.

Personal Training – What is it? What does it include? When most think of personal training they think of doing a workout 1-on-1 with a trainer. While we do offer that, our personal training sessions can be used for much more:

  • Custom programming – For those that need or want custom programming. Custom programming for many is creating a plan to supplement our regular programming to help with weaknesses and/or go to the next level. It is also for those that for one reason or another need a lot of customization due to a particular physical need or condition.
  • Nutrition counseling – We’ll help and guide you with your diet. We’ll monitor a diet journal and make appropriate suggestions. We can offer meal planning and more.*
  • Goal setting – We’ll sit down with you and develop a plan for achieving specific goals and objectives over a 1-6 month period.

*Our nutrition counseling is based on common sense dietary principles and is not meant to diagnose or treat any medical condition or allergies.


For full details on WODs please see Wodify.

Monday – Front Squat / CrossFit Open 15.4 WOD.
Tuesday – Wt. Pull-ups / Two 5:00 AMRAPs – 1) Man-maker push-ups & bag carries 2) OH Lunges & Russian KBS.
Wednesday – Various presses / Rowing interval training and a short WOD w/ burpees and box jumps.
Thursday – Snatch progressions and snatches / Deck’O’Cards.
Friday – Snatch Grip Deadlift & Deadlift / 20:00 AMRAP w/ Cleans, Burpees, Prisoner Squats, KB Figure 8’s and D/Us.
Saturday – Muscle-up skill work / FGB w/ Ring Push-ups, DB Squat Jumps, KBS, Over-the-box jumps & Russian Plate Twists.