Monday 2/8/16 – Sunday 2/14/16


Saturday February 27th at 7pm! Sign up with the front desk by this Thursday, bring cash! $16 includes ball and shoe rental.

Mobility Class

Every Sunday 2:00-3:00, the focus for February is Squat Therapy. Get into those sticky spots and improving range of motion. 6 person cap. Free for members.

Competitors Class

Every Sunday 11:00-12:30. Come learn to pace during competition, perform efficiently  and breathing. Free for members, Regular drop in rate applies for non members. Drop in Fee applies to non members.

Gymnastics Class

Every Thursday 10:30 to 11:30. Sign up in WODIFY, 6 person cap. Free to members, Regular drop in fee for non-members. Every week will be a different focus: Muscle ups, Pull ups, and HSPUs.

Rowing Class

Every Monday, Wednesday and Friday from 10:30 to 11:30.  Sign up in WODIFY, 9 person cap. Free to members, Regular drop in fee for non-members.

In need of a low-impact activity which targets all the major muscle groups (glutes, hamstrings, quads, core, back, shoulders and arms)?  Then come join Coach Jake in a class, purely dedicated to rowing.

Each class will have varied programming – some will offer recovery workouts, others will push you to your limits with intense intervals.  Either way, rowing’s dynamic range of motion will help develop improved functional flexibility, used in all CrossFit WODS.


Monday 2/8/16

As many reps as possible in 22 minutes of:

22 Box Jumps 24/20

22 Pull-Ups

22 Kettlebell Swings 70/53

20 Walking Lunge Steps

22 Toes to Bar

22 Calorie Row or Assault Bike

22 Push Press 95/65

22 Hip Extensions

22 Wall ball shots 20/14

22 Burpees

22 Double Unders


Tuesday 2/9/16


21-15-9 reps for time of:

Power Cleans 135/95

Ring Dips


Wednesday 2/10/16

Squat Clean

20 minutes to a single

Bench Press

20 minutes to a double


Thursday 2/11/16

Teams of 2

As many reps as possible in 20 minutes of:

5 Strict Pull-Ups

10 Box Jumps 24/20

15 Back Squats 135/95, ftg


Friday 2/12/16

3 rounds for time of:

15 Kettlebell Swings 53/44

30 Calorie Row

45 Double-Unders


Saturday 2/13/16

As many reps as possible in 15 minutes of:

5 toes-to-bar

10 handstand push-ups

15 wall ball shots 20/14


Sunday 2/14/16

10 rounds

:20 work, :10 rest


Remain in the bottom of the squat for every other rest interval


On a 5 minute clock:

Accumulate as much time in a handstand hold as possible

Competitor’s Class Homework- Following the Pacing Theme

3 Progressively Faster Rounds*

5min AMRAP rest 3min

3 Hang Clean 95/65lbs

5 Burpees over bar

100m Row

*you should get more rounds each time