Only AM and Noon Classes Tuesday

Only AM and Noon Classes Tuesday

Get your workouts in Tuesday morning and Noon! Closed Tuesday PM and Wednesday, Thursday.

Check back here for home workouts with and without equipment, and some advice for handling these next few days that may or may not be primed for good health and wellness.

Either way, we will see you back in the gyms on Friday for normal schedule. In the meantime get in here Tuesday while we are open and get in a great old school “Girl”.


TUESDAY : All classes CrossFit

Core Work and Warmup


WOD : “Kelly”
5 Rounds
Run 400m
30 Box Jumps 24/20
30 Wall Ball 20/14

S : 200m, Step Ups, 20 reps each movement
L1: 300m

If you have done “Kelly” multiple times as Rx you can try a different version either with 500m Row or 30/25 Cal Assault Bike work for the 400m Runs.


The Program

1. “Kelly”

2. E2M for 6 Sets
60′ Yoke Carry/Sled Push/30s Barbell Front Rack Hold @ BW
3 Deadlift, heaviest able
5-8 Muscle Ups/Strict Pull-Ups

3a: 4×5 Barbell Good Morning, rest 60s
3b: 4×5 Overhead Squat, rest 60s

Both heaviest able

New to the community?

The first class is free.  We would love to show you the ropes and get you started.  Once you submit the request, view the class schedule and stop by at any of our locations at a time that works for you.

Intro Signup