Programming for Week of 11/03/2019


Fun updates! Starting this week, we are adding “skills” classes EVERY Sunday at 9:30. This will be rotating topics, mainly 2 weightlifting, 2 gymnastics or skills a month.

During this time we will focus on the quality of movement, drills, and other things that don’t quite fit into class. We do SO many moves in CrossFit. We wanted a time for people to slow it down a bit and focus on improving the foundations of out skills.

The topics will be listed on the monthly calendar in middle of gym. As always if you have something you'd like to work on, let any of us know.

ALSO last week of the open! After Friday back to normal programming life. Good. I’m thinking wallballs and Muscles ups Friday. Anyone???

This week is FIRE of course. We are Starting off right with some Wallballs and Rowing, and of course, Squatting because its Monday, and we have one of my fav benchmakrs “Christine” on Thursday. I’m GUESSING Deadlifts and box jumps wont be Friday but what do I know.

Ok your week:


Front Squat, wallballs, rowing


Snacth, chest to bar


Dubs, sit ups, bike




CrossFit Open Workout 20.5


Depends on Friday


Depends on Friday

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