6, 7, 8, 9, 10, 11am, 12, 5, 6, & 7pm
1pm Kids w/ Keenan
2pm Teens WOD (same as adult WOD, 13-18 welcome)

Saturday – 9am, 10am, 11am

Sunday – 9am, 10am, 11am KIDS

Al times EST


CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit

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Warm-up (No Measure)

2 rounds, first round easy, second round a little quicker

30 Prisoner Jacks

20 Windmills

10 Air or PVC or BB Deadlifts

10 Air or PVC or BB Hang Power Cleans

10 Push Up to a “T”

10 Boot Strappers

For the WOD, pick one version, either “The Chief” or “The Kettlebell Chief”

This is a CLASSIC workout – pace it out but go for it!

Totally awesome random playlist for all:

Strange deep house

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

The Kettlebell Chief (AMRAP – Rounds and Reps)

5 rounds of:

3 minute AMRAP:

6 Kettlebell Swings, moderately heavy

6 Push Ups, unbroken

9 Squats

Rest 1 Minute after each 3 minute block.

Start each Round where you left off.


30 second samson, per side

30 second lizard, per side

30 second door lat stretch, per side

1 wall squat

2 minutes legs straight up on wall, relaxation, meditation, breathing
Same as Tuesday! Build great habits in this time. Mobility, accessory, abs!