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

Bootcamp06:30 am - 07:30 am
07:30 am - 08:30 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

Bootcamp06:30 am - 07:30 am
07:30 am - 08:30 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

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

Bootcamp06:30 am - 07:30 am
07:30 am - 08:30 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

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

Bootcamp06:30 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
06:00 am - 07:00 am Bootcamp06:30 am - 07:30 am
07:30 am - 08:30 am
Bootcamp06:30 am - 07:30 am
07:30 am - 08:30 am
Bootcamp06:30 am - 07:30 am
07:30 am - 08:30 am
07:00 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
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

Monday

Tuesday

Thursday

Saturday


Main - CrossFit

Warm-up

3min of Double Unders

then

Wall walk up, then, with only your nose and your toes on the wall. Hold the handstand position.

4 X 0:30/30

Weightlifting

Power Clean and Jerk (Build to a tough in 12mins)

Metcon

Metcon (Weight)

Tempo Isabel

This is “Isabel” done to a tempo pace.

You will perform 1 rep every 0:30 on the 0:30 until you complete all 30 reps, or, until you miss a rep. If you miss a rep, you are done with the WOD. You will then finish the remaining rounds by doing 5 Burpees every 0:30 on the 0:30.