Workout of the Day (WOD)

Wednesday
Warm-up
Warm-up
3 SETS
200m Run
8 Barbell Front Squat
8 Barbell Push Press (w/ :01 Pause in the Dip)*
8 Up-Down Over Bar

*This :01 pause in the dip is the place in the Thruster that you need to EXPLODE. Learn that position now.

**After the warm-up, begin your teaching / skill development for the 3-Rep Heavy Thruster!
Strength
ON A 20:00 RUNNING CLOCK... Build to a Heavy 3-Rep Thruster (Heavy 3-Rep )
ON A 20:00 RUNNING CLOCK...
Build to a Heavy 3-Rep Thruster*

*Barbell can come out of the rack

(Score is Weight)
Workout
"PUNCH OUT" (Time)
FOR TIME
800m Run
30 Thrusters (115/75)|(75/55)
30 Lateral Burpees Over Bar

(Score is Time)

KG BB: (50/35)|(35/25)

Weekly Schedule

MondayTuesdayWednesdayThursdayFridaySaturday
5:00 AM
CrossFit
5:00 AM
CrossFit
5:00 AM
CrossFit
5:00 AM
CrossFit
5:00 AM
CrossFit
5:00 AM
5:30 AM
6:00 AM
Open Gym
6:00 AM
Open Gym
6:00 AM
Open Gym
6:00 AM
Open Gym
6:00 AM
Open Gym
6:00 AM
6:30 AM
7:00 AM
7:30 AM
8:00 AM
8:30 AM
CrossFit
8:30 AM
CrossFit
8:30 AM
CrossFit
8:30 AM
CrossFit
8:30 AM
CrossFit
8:30 AM
9:00 AM
Free Saturday9am Saturday Class is free to everyone
9:30 AM
Open Gym
9:30 AM
Open Gym
9:30 AM
Open Gym
9:30 AM
Open Gym
9:30 AM
Open Gym
9:30 AM
10:00 AM
Open Gym
10:00 AM
10:30 AM
11:00 AM
11:30 AM
12:00 PM
12:30 PM
CrossFit
12:30 PM
CrossFit
12:30 PM
CrossFit
12:30 PM
CrossFit
12:30 PM
CrossFit
12:30 PM
1:00 PM
1:30 PM
Open Gym
1:30 PM
Open Gym
1:30 PM
Open Gym
1:30 PM
Open Gym
1:30 PM
Open Gym
1:30 PM
2:00 PM
2:30 PM
3:00 PM
3:30 PM
4:00 PM
4:30 PM
CrossFit
4:30 PM
Fit Kids
4:30 PM
Fit Kidsfor kids ages 9 - 17
CrossFit
4:30 PM
Fit Kids
4:30 PM
Fit Kidsfor kids ages 9 - 17
CrossFit
4:30 PM
5:00 PM
5:30 PM
CrossFit
5:30 PM
CrossFit
5:30 PM
CrossFit
5:30 PM
CrossFit
5:30 PM
CrossFit
5:30 PM
6:00 PM
6:30 PM
CrossFit
6:30 PM
CrossFit
6:30 PM
CrossFit
6:30 PM
CrossFit
6:30 PM
CrossFit
6:30 PM
7:00 PM

Monday

  • CrossFit
    5:00 AM - 6:00 AM
  • 6:00 AM - 8:30 AM
  • CrossFit
    8:30 AM - 9:30 AM
  • 9:30 AM - 12:30 PM
  • CrossFit
    12:30 PM - 1:30 PM
  • 1:30 PM - 4:30 PM
  • CrossFit
    4:30 PM - 5:30 PM
  • CrossFit
    5:30 PM - 6:30 PM
  • CrossFit
    6:30 PM - 7:30 PM

Tuesday

  • CrossFit
    5:00 AM - 6:00 AM
  • 6:00 AM - 8:30 AM
  • CrossFit
    8:30 AM - 9:30 AM
  • 9:30 AM - 12:30 PM
  • CrossFit
    12:30 PM - 1:30 PM
  • 1:30 PM - 4:30 PM
  • 4:30 PM - 5:30 PM
  • CrossFit
    5:30 PM - 6:30 PM
  • CrossFit
    6:30 PM - 7:30 PM

Wednesday

  • CrossFit
    5:00 AM - 6:00 AM
  • 6:00 AM - 8:30 AM
  • CrossFit
    8:30 AM - 9:30 AM
  • 9:30 AM - 12:30 PM
  • CrossFit
    12:30 PM - 1:30 PM
  • 1:30 PM - 4:30 PM
  • CrossFit
    4:30 PM - 5:30 PM
  • CrossFit
    5:30 PM - 6:30 PM
  • CrossFit
    6:30 PM - 7:30 PM

Thursday

  • CrossFit
    5:00 AM - 6:00 AM
  • 6:00 AM - 8:30 AM
  • CrossFit
    8:30 AM - 9:30 AM
  • 9:30 AM - 12:30 PM
  • CrossFit
    12:30 PM - 1:30 PM
  • 1:30 PM - 4:30 PM
  • 4:30 PM - 5:30 PM
  • CrossFit
    5:30 PM - 6:30 PM
  • CrossFit
    6:30 PM - 7:30 PM

Friday

  • CrossFit
    5:00 AM - 6:00 AM
  • 6:00 AM - 8:30 AM
  • CrossFit
    8:30 AM - 9:30 AM
  • 9:30 AM - 12:30 PM
  • CrossFit
    12:30 PM - 1:30 PM
  • 1:30 PM - 4:30 PM
  • CrossFit
    4:30 PM - 5:30 PM
  • CrossFit
    5:30 PM - 6:30 PM
  • CrossFit
    6:30 PM - 7:30 PM

Saturday

MondayTuesdayWednesdayThursdayFridaySaturday
5:00 AM
CrossFit
5:00 AM
CrossFit
5:00 AM
CrossFit
5:00 AM
CrossFit
5:00 AM
CrossFit
5:00 AM
5:30 AM
6:00 AM
6:30 AM
7:00 AM
7:30 AM
8:00 AM
8:30 AM
CrossFit
8:30 AM
CrossFit
8:30 AM
CrossFit
8:30 AM
CrossFit
8:30 AM
CrossFit
8:30 AM
9:00 AM
9:30 AM
10:00 AM
10:30 AM
11:00 AM
11:30 AM
12:00 PM
12:30 PM
CrossFit
12:30 PM
CrossFit
12:30 PM
CrossFit
12:30 PM
CrossFit
12:30 PM
CrossFit
12:30 PM
1:00 PM
1:30 PM
2:00 PM
2:30 PM
3:00 PM
3:30 PM
4:00 PM
4:30 PM
CrossFit
4:30 PM
CrossFit
4:30 PM
CrossFit
4:30 PM
5:00 PM
5:30 PM
CrossFit
5:30 PM
CrossFit
5:30 PM
CrossFit
5:30 PM
CrossFit
5:30 PM
CrossFit
5:30 PM
6:00 PM
6:30 PM
CrossFit
6:30 PM
CrossFit
6:30 PM
CrossFit
6:30 PM
CrossFit
6:30 PM
CrossFit
6:30 PM
7:00 PM

Monday

  • CrossFit
    5:00 AM - 6:00 AM
  • CrossFit
    8:30 AM - 9:30 AM
  • CrossFit
    12:30 PM - 1:30 PM
  • CrossFit
    4:30 PM - 5:30 PM
  • CrossFit
    5:30 PM - 6:30 PM
  • CrossFit
    6:30 PM - 7:30 PM

Tuesday

  • CrossFit
    5:00 AM - 6:00 AM
  • CrossFit
    8:30 AM - 9:30 AM
  • CrossFit
    12:30 PM - 1:30 PM
  • CrossFit
    5:30 PM - 6:30 PM
  • CrossFit
    6:30 PM - 7:30 PM

Wednesday

  • CrossFit
    5:00 AM - 6:00 AM
  • CrossFit
    8:30 AM - 9:30 AM
  • CrossFit
    12:30 PM - 1:30 PM
  • CrossFit
    4:30 PM - 5:30 PM
  • CrossFit
    5:30 PM - 6:30 PM
  • CrossFit
    6:30 PM - 7:30 PM

Thursday

  • CrossFit
    5:00 AM - 6:00 AM
  • CrossFit
    8:30 AM - 9:30 AM
  • CrossFit
    12:30 PM - 1:30 PM
  • CrossFit
    5:30 PM - 6:30 PM
  • CrossFit
    6:30 PM - 7:30 PM

Friday

  • CrossFit
    5:00 AM - 6:00 AM
  • CrossFit
    8:30 AM - 9:30 AM
  • CrossFit
    12:30 PM - 1:30 PM
  • CrossFit
    4:30 PM - 5:30 PM
  • CrossFit
    5:30 PM - 6:30 PM
  • CrossFit
    6:30 PM - 7:30 PM
MondayTuesdayWednesdayThursdayFridaySaturday
4:30 PM
Fit Kids
4:30 PM
Fit Kidsfor kids ages 9 - 17
Fit Kids
4:30 PM
Fit Kidsfor kids ages 9 - 17
5:00 PM

Tuesday

Thursday

MondayTuesdayWednesdayThursdayFridaySaturday
9:00 AM
Free Saturday9am Saturday Class is free to everyone
9:30 AM

Saturday

MondayTuesdayWednesdayThursdayFridaySaturday
6:00 AM
Open Gym
6:00 AM
Open Gym
6:00 AM
Open Gym
6:00 AM
Open Gym
6:00 AM
Open Gym
6:00 AM
6:30 AM
7:00 AM
7:30 AM
8:00 AM
8:30 AM
9:00 AM
9:30 AM
Open Gym
9:30 AM
Open Gym
9:30 AM
Open Gym
9:30 AM
Open Gym
9:30 AM
Open Gym
9:30 AM
10:00 AM
Open Gym
10:00 AM
10:30 AM
11:00 AM
11:30 AM
12:00 PM
12:30 PM
1:00 PM
1:30 PM
Open Gym
1:30 PM
Open Gym
1:30 PM
Open Gym
1:30 PM
Open Gym
1:30 PM
Open Gym
1:30 PM
2:00 PM
2:30 PM
3:00 PM
3:30 PM
4:00 PM

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

No class times available!

Classes