WODs 12.19.16 - 12.23.16 - Crossfit and FIT will be combined for the next two weeks.

FIT Classes with be combined with Crossfit classes until the first of the year.

Friday 12.23.16 class times will be 9:15 AM, 11:30 AM and 4:30 PM.  Monday 12.26.16 the gym will be closed. 

Had a great time Saturday at the 5th annual Grinch Games. Congratulations to Jason Sheppard, Mark Fowler, Jaden Cowan and Megan Hoskins for the 1st place podium! Everyone did a fantastic job. 

Looking forward to a little rest and relaxation during the next two weeks as we prepare for an awesome 2017. 

The next intro class will start Tuesday January, 3rd.  If you would like to give the gift of fitness for Christmas ask us about a gift certificates for our intro class.  It will be offered at a discounted rate for members. 


EMOM 10 min

Min 1 8 FS AHAP from floor

Min 2 50 DU or most reasonable number allowing at least 20 sec rest


 For time

25T2B or V Ups

35 Goblet Squats 70/53

45 Mountain Climbers

35 Goblet Squats 70/53

25T2B or V Ups



KBS Russian 70/53

DL 115/75

Cal on rower, bike or ski

30 min time cap


7 rounds

3 min to complete

Run around the building

15 Med Ball Sit Ups

20 sec L Sit Hold or Hollow Hold


IsoPlyo Power

5 min AMRAP

10 Jump Squats

5 Wall Climbs

2 min rest

5 min AMRAP

10 Split Squats

5 Plyo Push Ups

Rest 2 min

5 min AMRAP

10 Box Jumps 30/24

5 Plank Ups

Rest 2 min

5 min AMRAP

10 One legged squats or sub air squat

5 Inverted Burpees

Friday  9:15 , 11:30 AM and 4:30 PM

12 Days of Christmas TBA