Thursday December 1, 2016

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The evening class Schedule has been changed to a 4pm and a 5:30pm class schedule Monday-Friday.  Thursday night at 5:30pm will be a BOOTCAMP class.  All the rest will be a CrossFit classes.

Please remember to sign up on Mindbody to reserve your spaces in classes.  In the event of class cancellations due to weather or emergency, we will need to be able to contact those that are signed up for class. Thank you in advance!!

Register for Classes on Mindbody, Post Scores to Whiteboard, and Check-in on Facebook


Strength Session:

Strict Press

5 x 75%, 3 x 85%, 1 x 95%

**In between sets complete, 35 Double Crunches (mimics the HSPU kip) + 1 x 10 second freestanding handstand hold (use a spotter if you need one)


Level 2 WOD:

AMRAP in 8 minutes:

3 Handstand Push-ups

3 Squat Cleans (155,105)

3 Ring Dips

Rest 3 minutes and then….

1 mile run for time

**this will be a second score on the whiteboard


Level 1 WOD:

AMRAP in 8 minutes:

3 Kick to Hanstands

3 Squat Cleans (95,65)

3 Box Dips

Rest 3 minutes and then….

1 mile run for time



8 Rounds

3 Handstand Push-ups

5 Jumping Squats

7 Burpees

Run 200m


Grunt Work:

Foam roll, lacrosse ball, or stretch your chest, shoulders, lats, and back for 10 minutes

Shawn’s Core WOD

Level 2 MODS:

MOD 1: 1 abmat, SC (135,95)

MOD 2: 2 abmats, SC (115,75), Band Ring Dips


Level 1 MODS:

MOD 1: 3 box HSPU, SC (75,55)

MOD 2: 5 DB Push Press (35,25), SC (45,35)