Wednesday 9-24-14

 In WODs

Community Note: We are excited to announce the launch of our new classes and services starting October 6th!  Check out the details here:

Here are the cliff notes if you don’t have time to read all the details:

We have added 3 monthly service options for you that you can turn on or off on a monthly basis.

CrossFit + – for $5/week you get access to Sundays, mobility, and open gym any time.  (+$20/month)

CrossFit Yoga + – for as little as $7/class you get unlimited yoga classes on top of the entire CrossFit + package. (+$49/month)

CrossFit All Access – If you are interested in Oly, you get it for $10/class on top of unlimited access for every other class we offer including yoga! (+$79/month)

Warm Up

Coach’s Choice




Teams of 2 – 12 min. Ascending Ladder 1-2-3-…..One person working at a time, switch whenever
Burpees Over the Bar
Thrusters (95/65)


Travel WOD

7 min. Ascending Ladder 1-2-3-….
Burpees Over an Object
Air Squats

Recent Posts

Leave a Comment