THERE WILL BE NO 4:15 CLASS FRIDAY AND NO 7:15am CLASS SATURDAY
We sincerely apologize for the inconvenience and will return to our regular schedule next week


Starting next week, our Monday and Thursday 5:30pm time slot will be a CrossFit 101 class. 
This class will be open to beginners and regulars with a focus on technique and form. 
If you're brand new, you'll learn the basics and enjoy the energy of a class setting.
If you're experienced you'll get some extra technical practice with the focus on Option 1. 
This will also be an open gym time for those who want to hit Option 2 or work on skills.

WOD:
Option 1:
Cash-in: 50/35 Calorie Bike
3 Rounds
15 Deadlifts (185/135)
30 Double-Unders
15 HSPU's
30 Double-Unders
Cash-out: 50/35 Calorie Bike

Option 2:
8 Rounds
12 Deadlifts (75/55)
9 Thrusters
6 Power Snatches 
*Every 2 Rounds, 200m Run*

THERE WILL BE NO 4:15 CLASS FRIDAY AND NO 7:15am CLASS SATURDAY
We sincerely apologize for the inconvenience and will return to our regular schedule next week


Starting next week, our Monday and Thursday 5:30pm time slot will be a CrossFit 101 class. 
This class will be open to beginners and regulars with a focus on technique and form. 
If you're brand new, you'll learn the basics and enjoy the energy of a class setting.
If you're experienced you'll get some extra technical practice with the focus on Option 1. 
This will also be an open gym time for those who want to hit Option 2 or work on skills.

WOD:
A. Bench Press
10 - 5 - 3 - 1 - 1 - 1 - 3 - 5 - 10

B. 10 min AMRAP
1 Rope Climbs
10 Air Squats
1 Rope Climb
20 Air Squats
1 Rope Climb
30 Air Squats
...keep adding 10 reps to the squats

Option 2: GOAT
EMOM x 20
pick 2-4 movements and cycle thru emom

Starting next week, our Monday and Thursday 5:30pm time slot will be a CrossFit 101 class. 
This class will be open to beginners and regulars with a focus on technique and form. 
If you're brand new, you'll learn the basics and enjoy the energy of a class setting.
If you're experienced you'll get some extra technical practice with the focus on Option 1. 
This will also be an open gym time for those who want to hit Option 2 or work on skills.

WOD:
Option 1:
5 Rounds
4 min AMRAP
30/21 Calorie Row
21 KB Swings
Max Distance Handstand Walk
*rest 4 mins between rounds*
*mod for hs walk will be wall walks or db oh carry*

Option 2:
3 Round of:
Tabata Sit-Ups x 4 sets
Tabata HS Hold x 4 sets
Tabata Barbell Good Mornngs x 4 sets
Tabata Bike x 4 sets

*24 mins, 48 tabata rounds*
*Tabata: 20 seconds work, 10 seconds rest/rotation*
*complete 4 rounds of each movement to complete 1 full round*

WOD:
Option 1:
A. Push Press
Build to a heavy set of 3

B. 10 min AMRAP
1 Push Press (95/65)
1 Burpee Box Jump
2 Push Press
2 Burpee Box Jumps
...keep adding 1 rep 

Option 2:
3 Rounds
30 Single Arm DB Push Press (50/35)
30 Single DB Reverse Lunges
30/21 Calorie Row
30 Alternating Plate Hops (45)

WOD:
Option 1:
5 Rounds
12 Toes2Bars
150' Farmer's Carry (50/35's)
21/15 Calorie Bike

Option 2:
5 Rounds
12 Plate V-Ups
16 Bench DB Rows (total)
12 DB Hip Thrusts
200m Run

Extending the Swag order to Sunday!

Orders are online only so click HERE to get yours!

WOD:

Option 1:
3 Rounds
400m Run
20 Chest2Bar Pull-Ups
10 Power Cleans (185/135)

**At the 20:00 min mark until 32 mins
build to a heavy Power Clean **

Option 2:
5 Rounds
20 KB Deadlifts (70/53)
15 Russian Swings
10 Ring Rows
50 Double-Unders
15/10 Calorie Bike

 Flex in style with our new September Swag, available  HERE
Online orders only, can be shipped to gym or off island
Deadline to order is 9/25

WOD:
Option 1:
30 Hang Power Snatches (75/55)
30 Handstand Push-Ups (Push-Ups)
30 Overhead Squats 
30 Bar Facing Burpees
30 Hang Squat Snatches 

Option 2:
18 min AMRAP
30 Slamballs
15 Push-Ups
30 Slamball Squats
15 Russian Twists (BW, each)
30/21 Calorie Row

 Flex in style with our new September Swag, available  HERE
Online orders only, can be shipped to gym or off island
Deadline to order is 9/25

WOD:

Option 1:
6 Rounds
1000m Bike 
30 second L sit
50' DBL KB Front Rack Walking Lunge

Option 2:
GOAT
EMOM x 20
pick 2-4 movements and cycle thru emom

 Flex in style with our new September Swag, available  HERE
Online orders only, can be shipped to gym or off island
Deadline to order is 9/25 

WOD:
Option 1:
8 min AMRAP
15 Deadlifts (13595)
12 Box Jump Overs 
9 Push Jerks
-rest 4 mins-
8 min AMRAP
15 Deadlifts (115/85)
12 Box Jump Overs
9 Push Jerks

Option 2:
6 Rounds
21/15 Calorie Row
15/10 Calorie Bike
9 DBL DB Push Press (50's/35's)

Flex in style with our new September Swag, available  HERE
Online orders only, can be shipped to gym or off island
Deadline to order is 9/25 

WOD:

Option 1:

4 Rounds
400m Row
80 Double-Unders
12 DB Hang Squat Cleans (50's/35's)

Option 2:

4 Rounds
40 Lateral Box Step Overs
40 Banded Seated Ski ERGs
40 Russian Swings (62/45)