Category: Uncategorized

Friday’s WOD:

Thursday’s WOD:

Wednesday’s WOD:
Another Birthday WOD request, this one is a bit belated, but here we go! Happy Birthday Samantha Joy! (AKA Hippie Sauce)

Tuesday’s WOD:

Monday’s WOD:
Happy Labor Day!
Remember, condensed class schedule today! 930am class, 1030am class, and 1130 open gym. Today, we get swole!

MONDAY’S CONDENSED HOLIDAY SCHEDULE WILL CONSIST OF CLASSES AT 930AM, 1030AM, AND OPEN GYM AT 1130!

Sundays with Shep:
Warmup
Ten minutes

Strength
15 minutes
Cluster (squat clean thruster) heavy one repper

S Wod
Three rounds
5 clusters at 65% of 1RM
Then double unders per round:

25-50-100

Saturday’s WOD:
https://hotshots19.crossfit.com/

Hotshots WOD this Saturday, Sundays with Shep AND yoga at 6pm this Sunday, condensed holiday hours on Monday…any class time requests? Morning classes only? Saturday hours and open gym? Anyone…anyone?

Friday’s WOD:
Happy Birthday Krista Hoffmeister AKA Dr. Flexmeister….kind of…her B-day is Saturday, but since we are doing the Hot Shots WOD then we will celebrate today!