CrossFit programming is designed for universal progression making it the perfect application for any committed individual regardless of experience. We scale load and intensity, we don't change programs.


Everything listed under: Fran

  • WOD Tuesday 6-22=3-15


    4x200 sprints 

    (1 min rest between each)



    100 DU's

    20 pull ups

    15 back squats (135/95) (115/75) (95/55)

    10 hand stand push ups

    15 back squats

    20 pull ups

    100 DU's




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Workout Of The Day

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    WOD WEEK 5/21/2018

    SATURDAY 5/26/2018

     Metcon (No Measure)
     15min. to finish...
     30 Snatches 135/95+
     60 Wall Balls 25/20
     25 Snatches 155/105+
     60 Wall Balls 25/20
     20 Snatches 165/110+
     60 Wall Balls 25/20
     Rest 5min.
     15min. to get as far as possible...
     Cals on the assault bike
     Part 1 can be heavier numbers depending on your partner and ability. It should take about 2min. to finish the snatches, so base your numbers off of that. For those of you who can not lift heavy yet, just do a 2min. amrap there and go to wall balls.
     Part 2 has an RX+ option of 10 muscle ups after each round of biking instead of pull-ups. So that's 60 total or 5 each per round.

    Monday Class -- 9 AM ONLY -- MURPH

    Sunday 5/20/2018


    9:30 OSS (Original Sunday Service)

    Coach Doug will be running SUNDAY SERVICE 

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