SCHEDULE

Each group class begins with a combination of warm-up, stretching, mobility and specific workout movements then ends with either strength training or high intensity programing (or a combination of both).

WOD (workout of the day) class schedule/duration :1 hour

  • Monday- Friday: 6 AM, 7 AM, 10AM, 4:30PM, 5:30PM
  • Saturday 8:30 AM and 10:30 AM

WOD (workout of the day)

Gymnastics thursday
Warm-up
run
600m run
Gymnastics
Gymnastics (5 rounds)
5 strict pull ups
10 abmat sit ups
10 secomd hand stand hold
Metcon
Metcon (AMRAP - Rounds and Reps)
12 minute amrap :
10 kb push press 106/70 lbs
20 double unders
10 kb russian twist

Open Gym: Open gym allows clients to work on specific skills, stretch, and work on fitness strengths or weaknesses outside of class.

  • Monday- Friday: 11:30 am to 5 pm
    Duration 5 1/2 hours

Open Gym: Open gym allows clients to work on specific skills, stretch, and work on fitness strengths or weaknesses outside of class.

  • Monday- Friday: 11:30 am to 5 pm
    Duration 5 1/2 hours

Schedule A Consultation
With Coach Tito

Book Your Class

Gymnastics thursday Warm-up run 600m run Gymnastics Gymnastics (5 rounds) 5 strict pull ups 10 abmat sit ups 10 secomd hand stand hold Metcon Metcon (AMRAP – Rounds and Reps) 12 minute amrap : 10 kb push press 106/70 lbs 20 double unders 10 kb russian twist

Read More »

Comp Wednesdays Warm-up run 600m run Metcon Metcon (Time) Crossfit Games Championship 2020 WOD #4 For time: 1,000m row Metcon (Time) John Moran: For time: 24-20-16-12-8-4 Front rack lunges 135/95 lbs Hand Release Push ups

Read More »

Tuesday Warm-up run 600m run Weightlifting Thruster (emom 10 minutes 3 reps) 3 reps at 60% of 2 rep max Metcon Metcon (Time) 3 rounds for time: 600m run 20 dumb bell thrusters 53/35 x 2

Read More »

monday Warm-up run 600m run Weightlifting Hang Power Snatch (5-5-3-3-3) complete final 2 rep schemes with 2 over head squats Metcon Metcon (AMRAP – Rounds) 20 minute death by: ball slams 50/40

Read More »

Conditioning Saturday Warm-up run 600m run Conditioning Metcon head to head 3 rounds 10 power cleans 115/95 10 box jumps 24/20 10 ground to over head 115/85 Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-ups

Read More »

Friday freestyle Warm-up echo bike echo bike: 15 cals Metcon Metcon (Time) 5 rounds for time: 10 over the bar burpees 10 front squats 135/95 lbs 200m run

Read More »

Gymnastics Thursday Warm-up 1000m Row (Time) Max Effort 1000m Row Gymnastics Ring Rows (10-10-10) 3 rounds: 10 deficit ring rows 5 ring row transitions 1 max effort ring hold for time Metcon Metcon (AMRAP – Rounds and Reps) 15 minute amrap: 15 American kb swings 53/35 lbs 10 candle sticks 10 press release push ups

Read More »

Comp Wednesday Warm-up run 600m run Metcon Metcon Metcon (Time) regionals 10.4 400m run then 3 rounds of: 15 power snatches 75/55 35 double unders 400m run

Read More »

Tuesday Warm-up run 600m run Weightlifting Thruster (5-3-2-2-2) Metcon Metcon (AMRAP – Rounds and Reps) 12 minute amrap: 12 dumb bell snatches 50/35 12 cals rower

Read More »

Monday Warm-up run 600m run Weightlifting Snatch (5-3-1-1-1) Metcon Metcon (AMRAP – Rounds and Reps) 4-3 minute rounds 3 thrusters 75/55 lbs 6 back rack box step ups 75/55 6 box jumps 24/20 3 minutes of work 1 minute of rest

Read More »
Scroll to Top