Call Us: 609.915.8516

Monday December 5 2016


(L-R) Coach Drew, Coach Dave, Coach Chris Hinshaw, Coach Joey, Coach Alex


*There will be NO Open Gym from 4-6pm, Wednesdays, and 4-5pm, Thursdays. Mercer Junior Crew Team will be utilizing the gym for their training. 

*Drop-Ins: If you are in the area for the Holiday’s, you are more than welcome to drop in to a class. Please first email us at 


-Effective next week, we will unfortunately be dropping the Wednesday Open Gym from 8pm-9pm. We regret having to do this but it is clear that this timeslot is not being utilized.

-Starting Friday, December 9th 2016, we will be adding a 4pm Friday class.
-Starting Sunday, December 11th, 2016, we will be holding Open Gym from 9-11am.
*Keep in mind Open Gym is cancelled this Sunday because of the Private CrossFit Specialty Seminar.

Please let us know if you have any questions. These changes will be reflected on the schedule as soon as possible.


Part 1:

For Time:

21 – 15 – 9

Deadlifts #275/185

Burpees over the Bar

Part 2: Can Be Completed After Class

3 x :30 sec. Weighted Planks

3 x 15-25 reps, Hollow Rocks



*Use a weight that is a bit heavier than last week’s WOD on Tuesday, 11/29/16. 

*This WOD should take no longer than 10 min!


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