MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
06:00 am - 07:00 am Crossfit06:15 am - 07:15 am
07:15 am - 08:15 am
08:15 am - 09:15 am
09:30 am - 10:30 am

On Ramp07:00 am - 08:00 am

Spinning09:15 am - 10:15 am
Bekah
Crossfit06:15 am - 07:15 am
07:16 am - 08:15 am
08:15 am - 09:15 am
09:30 am - 10:30 am

Bootcamp07:00 am - 08:00 am
Crossfit06:15 am - 07:15 am
07:15 am - 08:15 am
08:15 am - 09:15 am
09:30 am - 10:30 am

On Ramp07:00 am - 08:00 am

Spinning09:15 am - 10:15 am
Joann
Crossfit06:15 am - 07:15 am
07:15 am - 08:15 am
08:15 am - 09:15 am
09:30 am - 10:30 am

Bootcamp07:00 am - 08:00 am
Crossfit06:15 am - 07:15 am
07:15 am - 08:15 am
08:15 am - 09:15 am
09:30 am - 10:30 am

On Ramp07:00 am - 08:00 am

Spinning09:15 am - 10:15 am
Flip
07:00 am - 08:00 am
08:00 am - 09:00 am
09:00 am - 10:00 am Bootcamp09:00 am - 10:00 am

Spinning09:15 am - 10:15 am
Olga

10:30 am - 11:30 am
Liz


Crossfit
FREE INTRO
10:00 am - 11:00 am
11:00 am - 12:00 pm
10:00 am - 11:00 am
11:00 am - 12:00 pm Crossfit
OPEN GYM
11:00 am - 12:30 pm
12:00 pm - 01:00 pm Olympic Lifting12:00 pm - 01:30 pm
01:00 pm - 02:00 pm
02:00 pm - 03:00 pm
03:00 pm - 04:00 pm
04:00 pm - 05:00 pm Crossfit04:30 pm - 05:30 pm
05:30 pm - 06:30 pm
06:30 pm - 07:30 pm
07:30 pm - 08:30 pm

Spinning05:30 pm - 06:30 pm
Flip

06:45 pm - 07:45 pm
Flip

08:00 pm - 09:00 pm
Liz or Olga


On Ramp06:30 pm - 07:30 pm
07:30 pm - 08:30 pm
Crossfit04:30 pm - 05:30 pm
05:30 pm - 06:30 pm
06:30 pm - 07:30 pm
07:30 pm - 08:30 pm

Spinning05:30 pm - 06:30 pm
Liz

06:45 pm - 07:45 pm
Joann

08:00 pm - 09:00 pm
Flip


Bootcamp06:30 pm - 07:30 pm
07:30 pm - 08:30 pm

Competitors07:00 pm - 08:30 pm
Crossfit04:30 pm - 05:30 pm
05:30 pm - 06:30 pm
06:30 pm - 07:30 pm
07:30 pm - 08:30 pm

Spinning05:30 pm - 06:30 pm
Bekah

06:45 pm - 07:45 pm
Olga

08:00 pm - 09:00 pm
Flip


On Ramp06:30 pm - 07:30 pm
07:30 pm - 08:30 pm
Crossfit04:30 pm - 05:30 pm
05:30 pm - 06:30 pm
06:30 pm - 07:30 pm
07:30 pm - 08:30 pm

Spinning05:30 pm - 06:30 pm
Liz

06:45 pm - 07:45 pm
Joann


Bootcamp06:30 pm - 07:30 pm
07:30 pm - 08:30 pm

Competitors07:00 pm - 08:30 pm
Crossfit04:30 pm - 05:30 pm
05:30 pm - 06:30 pm
06:30 pm - 07:30 pm

Spinning06:00 pm - 07:00 pm
Joann


On Ramp06:30 pm - 07:30 pm
07:30 pm - 08:30 pm
05:00 pm - 06:00 pm
06:00 pm - 07:00 pm
07:00 pm - 08:00 pm
08:00 pm - 09:00 pm
Click on the class name to get additional info

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
07:00 am - 08:00 am On Ramp07:00 am - 08:00 amOn Ramp07:00 am - 08:00 amOn Ramp07:00 am - 08:00 am
08:00 am - 09:00 am
09:00 am - 10:00 am
10:00 am - 11:00 am
11:00 am - 12:00 pm
12:00 pm - 01:00 pm
01:00 pm - 02:00 pm
02:00 pm - 03:00 pm
03:00 pm - 04:00 pm
04:00 pm - 05:00 pm
05:00 pm - 06:00 pm
06:00 pm - 07:00 pm On Ramp06:30 pm - 07:30 pm
07:30 pm - 08:30 pm
On Ramp06:30 pm - 07:30 pm
07:30 pm - 08:30 pm
On Ramp06:30 pm - 07:30 pm
07:30 pm - 08:30 pm
07:00 pm - 08:00 pm
08:00 pm - 09:00 pm
Click on the class name to get additional info

Monday

Wednesday

Friday

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
06:00 am - 07:00 am Crossfit06:15 am - 07:15 am
07:15 am - 08:15 am
08:15 am - 09:15 am
09:30 am - 10:30 am
Crossfit06:15 am - 07:15 am
07:16 am - 08:15 am
08:15 am - 09:15 am
09:30 am - 10:30 am
Crossfit06:15 am - 07:15 am
07:15 am - 08:15 am
08:15 am - 09:15 am
09:30 am - 10:30 am
Crossfit06:15 am - 07:15 am
07:15 am - 08:15 am
08:15 am - 09:15 am
09:30 am - 10:30 am
Crossfit06:15 am - 07:15 am
07:15 am - 08:15 am
08:15 am - 09:15 am
09:30 am - 10:30 am
07:00 am - 08:00 am
08:00 am - 09:00 am
09:00 am - 10:00 am
10:00 am - 11:00 am Crossfit
FREE INTRO
10:00 am - 11:00 am
11:00 am - 12:00 pm Crossfit11:00 am - 12:00 pmCrossfit
OPEN GYM
11:00 am - 12:30 pm
12:00 pm - 01:00 pm
01:00 pm - 02:00 pm
02:00 pm - 03:00 pm
03:00 pm - 04:00 pm
04:00 pm - 05:00 pm Crossfit04:30 pm - 05:30 pm
05:30 pm - 06:30 pm
06:30 pm - 07:30 pm
07:30 pm - 08:30 pm
Crossfit04:30 pm - 05:30 pm
05:30 pm - 06:30 pm
06:30 pm - 07:30 pm
07:30 pm - 08:30 pm
Crossfit04:30 pm - 05:30 pm
05:30 pm - 06:30 pm
06:30 pm - 07:30 pm
07:30 pm - 08:30 pm
Crossfit04:30 pm - 05:30 pm
05:30 pm - 06:30 pm
06:30 pm - 07:30 pm
07:30 pm - 08:30 pm
Crossfit04:30 pm - 05:30 pm
05:30 pm - 06:30 pm
06:30 pm - 07:30 pm
05:00 pm - 06:00 pm
06:00 pm - 07:00 pm
07:00 pm - 08:00 pm
08:00 pm - 09:00 pm
Click on the class name to get additional info

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
07:00 pm - 08:00 pm Competitors07:00 pm - 08:30 pmCompetitors07:00 pm - 08:30 pm
08:00 pm - 09:00 pm
Click on the class name to get additional info

Tuesday

Thursday

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
12:00 pm - 01:00 pm Olympic Lifting12:00 pm - 01:30 pm
01:00 pm - 02:00 pm
Click on the class name to get additional info

Saturday

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Click on the class name to get additional info
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
09:00 am - 10:00 am Spinning09:15 am - 10:15 am
Bekah
Spinning09:15 am - 10:15 am
Joann
Spinning09:15 am - 10:15 am
Flip
Spinning09:15 am - 10:15 am
Olga

10:30 am - 11:30 am
Liz
10:00 am - 11:00 am
11:00 am - 12:00 pm
12:00 pm - 01:00 pm
01:00 pm - 02:00 pm
02:00 pm - 03:00 pm
03:00 pm - 04:00 pm
04:00 pm - 05:00 pm
05:00 pm - 06:00 pm Spinning05:30 pm - 06:30 pm
Flip

06:45 pm - 07:45 pm
Flip
Spinning05:30 pm - 06:30 pm
Liz

06:45 pm - 07:45 pm
Joann
Spinning05:30 pm - 06:30 pm
Bekah

06:45 pm - 07:45 pm
Olga
Spinning05:30 pm - 06:30 pm
Liz

06:45 pm - 07:45 pm
Joann
06:00 pm - 07:00 pm Spinning06:00 pm - 07:00 pm
Joann
07:00 pm - 08:00 pm
08:00 pm - 09:00 pm Spinning08:00 pm - 09:00 pm
Liz or Olga
Spinning08:00 pm - 09:00 pm
Flip
Spinning08:00 pm - 09:00 pm
Flip
Click on the class name to get additional info

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
07:00 am - 08:00 am Bootcamp07:00 am - 08:00 amBootcamp07:00 am - 08:00 am
08:00 am - 09:00 am
09:00 am - 10:00 am Bootcamp09:00 am - 10:00 am
10:00 am - 11:00 am
11:00 am - 12:00 pm
12:00 pm - 01:00 pm
01:00 pm - 02:00 pm
02:00 pm - 03:00 pm
03:00 pm - 04:00 pm
04:00 pm - 05:00 pm
05:00 pm - 06:00 pm
06:00 pm - 07:00 pm Bootcamp06:30 pm - 07:30 pm
07:30 pm - 08:30 pm
Bootcamp06:30 pm - 07:30 pm
07:30 pm - 08:30 pm
07:00 pm - 08:00 pm
08:00 pm - 09:00 pm
Click on the class name to get additional info

Tuesday

Thursday

Saturday


Main - CrossFit

HAPPY BIRTHDAY COACH ROB!!!!

Weightlifting

Metcon (No Measure)

Every 30 seconds for 6min
1 Power snatch + 1 Hang power snatch

*use DB for snatching if you have shoulder trouble or are a beginner

Metcon

Metcon (No Measure)

With a running clock:

On the initial minute:
run 800 meters

On the 5th minute, every 5 minutes for 3 rounds:

ME push press @ 95-115lbs/ 65-85lbs for 30 seconds, 2 second pause at top

rest 30 seconds in rack position

ME 1&1/4 front squat @ 95-115lbs/ 65-85lbs for 30 seconds

rest 30 seconds in rack position

ME thrusters @ 95-115lbs/ 65-85lbsfor 30 seconds

drop bar to floor

Note: Each round begins at 5:00, 10:00, 15:00.

On the 20th minute:
run 800 meters