Monday 12/23: 6:00am, 11:00am Primetime, 12:00pm, 5:00pm
Tuesday 12/24: 10:00am-11:30am OPEN GYM w/ suggested WOD
Wednesday 12/25: MERRY CHRISTMAS!
Thursday 12/26: 11:00am-12:30pm OPEN GYM; suggested WOD
Friday 12/27: 8:30am ONLY
Saturday 12/28: 8:30am, 10:00am PrimeTime
Sunday 12/29: 8:30am
Monday 12/30: 6:00am, 11:00am PrimeTime, 12:00pm, 5:00pm
Tuesday 12/31: 8:30am ONLY
Wednesday 1/1: 10:00am ONLY
Thursday 1/2: 10:00am-11:30am OPEN GYM
Friday 1/3: 8:30am ONLY
Saturday 1/4: 8:30am, 10:00am PrimeTime

Saturday 10/20/19



8:30am, 10:00am, 11:00am level 1

Partner Workout:

18:00 clock 

Every 3 minutes:

Min 1: Partner 1 does hand release pushups 

Min 2: Partner 2 does weighted lunges (75/55)

Min 3: Both partners do double unders (30 DUs or 50 singles)

Score = total hand release pushups + weighted lunges.

Switch pushups and lunges each round. 

* go to for an updated list of daily workouts *


Thursday 10/17/19

6:00am, 6:00pm
Warm Up
 :30 jump rope
5:00 AMRAP of
6 slow mountain climbers
6 kipping swings
8 light kettlebell swings
8 no bar thrusters
:30 jump rope
For Time:
50 Box Jumps (24″/20″)
50 Jumping Pull-ups
50 KB Swings (1 pood)
50 Walking Lunges
50 Knees-to-Elbows
50 Push press (45#/35#)
50 Back Extensions
50 Wallball Shots (20#/14#)
50 Burpees
50 Double-unders

Wednesday 10/9/19

6:00am; 11:00am Prime Time; 12:00pm Lunchtime CrossFit; 6:00pm

Bench Press
take 14:00 to find your 8 rep max. Work your weight down to 50% of that by 16:00 and perform a 1:00 AMRAP.
 Slow Acid- 6:00am and 6:00pm
7 back squats (95/65)
14 toes to bar
14 mountain climbers
7 rounds

Lunchtime Crew:
Backwards Annie
50-40-30-20-10 of
backwards jumps
reverse crunch

Optional post class for both classes:
1 mile group run

Prime Time Crew:
Bench Press 8-8-8-8-8
floor series:
toe reach
right leg lifts
left leg lifts
right leg circles
left leg circles
3 rounds
400m walk with medball

Tuesday 10/8/19

6:00am, 6:00pm
Warm Up
 5:00 cardio of choice
20 big fwd shoulder circles (10R/10L)
30 small (arms out) shoulder circles (15 fwd/15 bkwd)
20 lunge and twists
10 scorpions
10 reverse scorpions
8 inch worms

1. hang power snatch from high hang x4
2. hang power snatch from below the knee, pause, drop to squat x4
3. snatch balance x4
1 round as a group w/ PVC
2 rounds independently with light weight
9:00 clock
Power Snatch
Take 14:00 to get 8 reps. Move up gradually in weight and take good rest periods in between
Power Shrug
at 16:00, take 7:00 to get 3 sets of power shrugs in. Continue to add weight.

Tuesday 10/16/18

6:00am, 10:00am 1 on 1, 11:00am 1 on 1, 6:00pm

Max L-Sit Hold for time on
20:00 AMRAP of:
5 Handstand Push-ups
10 1-legged Squats
15 Pull-ups

Tuesday 10/2/18

6:00am, 6:00pm


written on white board


25 kettlebell swings

25 sit-ups

5 wall walks

1:00 rest

5 rounds for time including rest

*decrease wall walks by 1 each round. Ending with 1 wall walk for last round

*each time you have to drop kettlebell during a set of 25, 10 burpees. Complete after last round. These are included in overall time.