Thursday, April 7, 2016

Exciting News

We are pleased to announce that starting next Wednesday, the 13th, we will be starting ROMWOD!!! ROMWOD is an online program that features daily videos, which deliver athlete specific yoga and breathing routines to optimize your range of motion, increase athletic performance, and promote recovery. It will take place after the Beginner Barbell class with Coach Tim. We ask that everyone please bring your own yoga mat and foam blocks.


Just a reminder that there will NO longer be a 6:30 PM CrossFit class starting next week. Instead we will have the evening bootcamps. Monday, Wednesday, and Friday will be the advanced bootcamp and Tuesday and Thursday will be the beginner bootcamp.



Warm Up: 500 m Row

then 2 rounds

  • :30 Samson Stretch (each leg)
  • 10 Pass Throughs
  • 10 Light Goblet Squats
  • 10 Iron Cross


10 min AMRAP

Odd: 5 HSPU

Even: 10 Box Jumps 24/20

WOD: For time

16 Hang Power Snatch 115/75


40 Push Ups (Not HR)

16 Hang Power Snatch 115/75