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Thursday – May 1

Elisabeth after her first 20 inch box jump!!  BOOOOOM!!

Part 1:


Push Press

*60-90 seconds between sets

Part 2:

5 Rounds

15 Deadlifts (185/115)

20 Wall Balls

15 Toes to Bar

*20 Minute Cap


Shout out to Aaron, Megan, Elisabeth,  Kevin C, Nick B, Nick S, and Dan F for improving their 2k Row time yesterday!  Less than a month later you all saw a substantial improvement.  Nick S improved his time by 1:37!


The 8:15 class is a Beginner Session.  If you want to WOD, try to make the 5:15, 6:15, or 7:15.

Wednesday – April 30

Part 1:


Power Snatch

*Rest 60-90 seconds between attempts

*Let comfort level dictate how much weight you use.  This does NOT need to be heavy

Part 2:

3 Rounds

15 Box Jumps

30 Sit Ups

60 Side to Sides

Part 3:

For Time:

2,000 M Row

Tuesday – April 29

Perhaps the best way to rest on Push Ups?

20 Minute AMRAP

40 Double Unders

30 KB Swings (53/35)

20 Push Ups

10 Pull Ups


All:  Please remember that the 8:15 class on Tuesday and Thursday are reserved for Beginner Classes.  If you want to WOD at night on one of those two plays, please come to the 5:15, 6:15, or 7:15 class.  Any questions about the schedule change, please don’t hesitate to ask.  

Monday – April 28

New Mascot?  Designed and Created by Coach Chris

7 Minute AMRAP

10 Front Squats (115/75)

10 Burpees

4 minute rest

7 Minute AMRAP

10 Shoulder to Overhead (115/75)

10 Calorie Row

4 minute rest

3 Minutes – Max Reps

Squat Clean Thrusters (115/75)

Sunday – April 27



*We are making a schedule change to offer our members MORE classes to choose from.  From now on, our beginner classes will take place on Tuesday and Thursdays ONLY at the following times:

7 AM, 12 PM, 8:15 PM.

Therefore those six classes will no longer be for the WOD.  All other class times will be normal.

Thursday – April 24

Part 1:



Part 2:

15 Minute Rep Ladder Ascending by 3s (3,3,3,6,6,6,9,9,9….etc)

KB Swings (53/35)

Hand Release Push Ups

Box Jumps (24/20)

Wednesday – April 23

Mike sporting the Bison green!

10 Rounds

500 Meter Row for time

2 Minute Rest

*Each effort should be max effort.  Picture yourself running around a track one time as fast as possible.  Approach all 10 attempts like that.


All…this will be great interval work.  For those that are trying to work on your engine, this will be a huge help.  If you are feeling beat up from the past two days, this will also be a huge help.  If you hate rowing….well maybe today is the day where you “get a flat tire” or “hit really bad traffic” or “had to stay late at work”.  In all seriousness…if your body needs a breather, take it.  We have a HUGE wod coming up Thursday that we want you to be a part of.  You are all awesome!

Monday – April 21

Part 1:

For Time:

20 Box Jumps

20 Burpees

20 Jumping Pull Ups

20 Lunges

20 Calorie Row

10 Box Jumps

10 Burpees

10 Jumping Pull Ups

10 Lunges

10 Calorie Row

Part 2:


Front Squat

*Less than 2 minutes between sets

Part 3:

4 Minutes

Max Weighted Plank Hold (25/15)

*Athlete may rest as needed throughout the 4 minutes


Give THIS a read regarding Front Squats.  Part 2 is HERE.  Such a gamechanger for Crossfit!

Saturday – April 19


1 Person Working at a Time/1 Resting

50 Toes to Bar

50 Shoulder to Overhead (95/65)

50 Lateral Bar Hops (24/20)

50 Weighted Sit Ups

50 Goblet Squats (53/35)

50 Burpees

100 Calorie Row

50 Burpees

50 Goblet Squats (53/35)

50 Weighted Sit Ups

50 Lateral Bar Hops (24/20)

50 Shoulder to Overhead (95/65)

50 Toes to Bar

*Number of reps can be scaled down to 30 or 40

*Remember:  Only 1 person working a time, while the other teammate will rest

*35 Minute Cap


All:  The 9 AM class is no longer a Free Trial.  It is now a normal WOD.