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Wisdom Wednesday Nov 21st

November 21, 2018


There are ups and downs in everything we do in life that is worth while.  So what makes your health and fitness journey any different?!  Remember that there is no magic pill, no secret sauce.  It takes consistency and dedication to improving ones self.  The challenges that feel like are set backs and seen as obstacles when they should be approached as opportunities to improve in ways that you may never have thought. Keep fighting to be better and one day you'll look back at where you started and be amazed with yourself and all you are capable of accomplishing. 


Thanksgiving Week Hours:


NO 6:30pm Class



Gym opens @ 6:15am for Open Gym use

7:45am & 9:00am Class WOD Times

CrossFit Kids @ 9:00am

GYM CLOSES @ 10:00am



9:00am Class ONLY

10:00am- 12noon OPEN GYM 



Barbell Cycling
On the 0:00 – Clean Complex @ 45%
On the 4:00 – Clean Complex @ 50%
On the 8:00 – Clean Complex @ 55%
On the 12:00 – Clean Complex @ 60%

Clean Complex:
3 Rounds: 
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean

(Without Dropping Bar through all 9 squat cleans)


Row Conditioning

For Time:
3 Sets: 30/21 Calorie Row

(Rest 30 Seconds Between) FIT: 20/12 Calories
Rest 90 Seconds After 3 Sets
3 Sets: 30/21 Calorie Row

(Rest 30 Seconds Between) FIT: 20/12 Calories


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