More Lite in 2017


We have a lot of things in store for 2017. One of the first ones we would like to announce is a schedule update. We’re switching the 8am Saturday class to become another CrossFit Lite class. That means that if you’re already signed up for a CrossFit Lite membership, you will have another opportunity to get a workout, and it’s during the weekend! I know people like quick, summarized bullets, so here’s what the change means in quick form:

  • CrossFit Lite Members: Now have 4 class times per week – Monday, 10am; Tuesday, 10am; Thursday, 10am; Saturday, 8am!
  • CrossFit 101 Members: Besides Monday thru Thursday at 7pm where you learn the fundamentals of CrossFit, you can now get an extra CrossFit Lite workout on Saturdays at 8am!
  • Unlimited Members: Wake up early on Saturday and get a good sweat going with a CrossFit Lite workout at 8am, then if you want to double up, stay for the regular 9am class which will be the usual Saturday crazy WOD you’re used to. But be warned – CF Lite classes have been know to kick people’s butts.

Workout of the Day 12/20/2016 – Tuesday


A. Focus
4 Rounds (each for time):
5-10-15 Gasser/Suicide

Run and touch the 5 yard marker, run back and touch start line, run and touch 10 yard marker, run back and touch start line, run and touch 15 yard marker, finally run back through start line. Should be a sprint! Rest as needed between rounds.

B. Met-Con
2 Rounds:
200m Run
20 Goblet Squats (2 pd/1.5 pd)
200m Run
20 Wall Balls (20#/14#)
200m Run
20 HR Push-Ups
200m Run
20 KB Swings

CrossFit Lite

A. Met-Con
400m Run x 3
300m Row x 3

Rest as needed. Maximal effort on each. Score each.

B. Met-Con
5 Rounds:
10 Wall Balls
10 Overhead Weighted Lunge Steps (45/35)

CrossFit 101

Front Squat 8-8-5-5-3-2

4 Rounds:
10 Front Squats
30 Double Unders
200m Run