Monday 11/20/17


Thanksgiving Weekend Schedule!

Unlike most gyms that fully close for holidays, thanks to the kindness of our awesome coaches we always try to stay open if at all possible! Our Thanksgiving 2017 weekend schedule is as follows:

  • Wednesday, Nov. 22: Normal schedule (WODs at 6:00AM, 12:00PM, 5:30PM, 6:30PM)
  • Thursday, Nov. 23: 9:00AM WOD, 10:00-11:00AM Open Gym
  • Friday, Nov. 24: 10:00AM WOD, 11:00AM-12:00PM Open Gym
  • Saturday, Nov. 25: Normal schedule (WODs at 8:00AM, 9:00AM, 10:00AM)
  • Sunday, Nov. 26: Yoga cancelled; 11:00AM-12:30PM Open Gym 

Remember to reserve your spot for all WODs in Wodify!

Drop-Ins: Visitors and member guests (experienced CrossFitters only) who would like to drop-in for any class should register via our online sales portal. Please note that the information and waiver must be filled out under the person’s name who is dropping in. Any questions about this, please e-mail us!


Paused Front Squat (5 x 2)

3-second hold at bottom of each rep. First set at 50% 1RM, build as long as you can keep tension in bottom of squat


“Learning to Fly”

AMRAP 15′:

15 Unbroken DB Thrusters
50 Double-Unders
3 Rope Climbs

Scale Rope Climbs to Get-Ups (floor to standing), 1:1. Choose DB weight you can go unbroken every round, record weight to comments

Categories: WOD

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