Monday 2/15/16 – Sunday 2/21/16


Meet your Team Captains!



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

*If you’re not sure about bowling attendance, no problem! you can still come and pay when you arrive. We are able to offer the group rate price for the first 40 who prepay.

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. Learn to pace during competition, perform efficiently  and practice 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 2/15/16

Climbing Ladder for 7 Minutes

3 Power Snatches, 3 Toes to Bar

6 Power Snatches, 6 Toes to Bar

9 Power Snatches, 9 Toes to Bar

12 Power Snatches, 12 Toes to Bar

Rx – 95/65


Tuesday 2/16/16

For Time:

50 Calorie Row

40 Deadlifts 135/95

30 Box Jumps 24/20

20 Front Squats 135/95


Wednesday 2/17/16


Teams of 3

As many reps as possible in 7 minutes of:

Back squat

50 reps 135/95

50 reps 185/135

Max reps 225/155

Rest 3 minutes

As many reps as possible in 7 minutes of:

Push press

50 reps 135/95

50 reps 155/105

Max reps 185/135

Rest 3 minutes

As many reps as possible in 7 minutes of:

Hang power clean

50 reps 135/95

50 reps 155/105

Max reps 185/135


Thursday 2/18/16

For Time:

100 double-unders, 50 abmat sit-ups, 5 burpees

80 double-unders, 40 abmat sit-ups, 10 burpees

60 double-unders, 30 abmat sit-ups, 15 burpees

40 double-unders, 20 abmat sit-ups, 20 burpees

20 double-unders, 10 abmat sit-ups, 25 burpees


Friday 2/19/16

As many reps as possible in 14 minutes of:

60 calorie row

50 toes-to-bar

40 wall ball shots 20/14

30 power cleans 135/95

20 muscle-ups


Saturday 2/20/16

For Time:

21 Clean and Jerks 115/80

21 Overhead Squats 115/80

15 Clean and Jerks 115/80

15 Overhead Squats 115/80

9 Clean and Jerks 115/80

9 Overhead Squats 115/80


Sunday 2/21/16

5 rounds for total reps of:

1 minute of deadlifts 185/130

1 minute of push-ups

1 minute of strict knees-to-elbows

Competitor’s Class Homework

5 Rounds for time:

10 DB man makers 40/20lb per hand

50 Double Unders or 75 Single Unders