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WOD (Workout of the Day)

CrossFit

Announcements

Special Hours Alert: No Classes on 11-23-17 or 11-24-17 in recognition of Thanksgiving. Have a wonderful holiday break! Get outside and be thankful for your incredible health and fitness! Happy Thanksgiving!!!
SCHEDULE CHANGE ALERT: EFFECTIVE 11/27/17 – No more KB CLUB on Tuesday. No more BB CLUB on Thursday. BARBELL CLUB is now every Tuesday night at 4:30pm and 5:30pm.

Gauntlet CrossFit – CrossFit

Starter

Wall Balls and Plyo Warm Up (No Measure)

100 Double Unders (300 Singles)

20 Wall Balls

30 Jumping Lunges

20 Jumping Squats

Starter

Weighted Pull-ups

In 6 attempts or less, find your 1-RM Weighted Pull-Up

Rest at least 2-3 minutes between attempts, and spend that time working on hip mobility, glute activation and foam rolling.

Finisher

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 minutes of:

12/8 Calories of Assault Bike (or 200 Meter Run)

Pull-Up Complex (2 Strict + 4 Chest-to-Bar + 6 Kipping)

Core Bonus

Core 40 (No Measure)

300 Sit-ups


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Class Schedule

CrossFit

6:00AM (M,T,W,F)  
7:00AM (OPEN GYM)(M,T,W,F)  
8:30AM (Sa)  
9:30AM (M,T,W,F,Sa)  
4:30PM (M,W,F)  
5:30PM (M,W,F)  

 

Barbell Club

4:30PM (Tue)
5:30pm (Tue)

   
   
   


Yoga

9:00AM (Th)

 

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