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WOD TIMES

Monday – Friday 5:00 a.m. | 6:00 a.m. | 8:00 a.m. | 11:00 a.m. | 4:30 p.m. | 5:30 p.m. | 6:30 p.m.

Saturday 9:00 a.m.

COALFit

Monday, Wednesday, Thursday 12:00 p.m. | 4:30 p.m. | 6:30 p.m.

Saturday 9:00 a.m.

COALKids

Tuesday 5:30 p.m.

Thursday 5:30 p.m.

OPEN GYM TIMES

Monday – Friday 9:00 a.m. - 11:00 a.m.

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8 MORE WEEKS OF COALFit

Another 8 weeks of COALFit starts Monday, October 16th! Workouts will consist of body weight movements, plus some kettlebells and dumbbells. This program is great for people who want a fun, friendly environment to workout. We all know how hard it is to get a good workout in on your own, so why not join the COALFit group!?

If you have any questions, just ask! We look forward to another exciting 8 weeks with you. Plus if you are a current member, you can get $10 off your next month's membership when you get someone to sign up for COALFit!

MOST RECENT WOD BLOG POSTS

4-25 WOD

CrossFit Coal – CrossFit Weightlifting Push Press (6-6-6-6) Rest = 2:00 or less between sets Metcon Vader (Time) 3 Rounds: 24/17 Calorie Row 21 Wallballs (20/14) 18 Alternating Dumbbell Snatches (50/35) 15 Lateral Burpees over Rower

4-24 WOD

CrossFit Coal – CrossFit Weightlifting Bench Press (6-6-6-6) Tempo Bench Press: Tempo is a 5 second lowering phase, and a one second pause with chest contact Metcon Metcon (AMRAP – Rounds and Reps) “Doorbell” AMRAP 18: 21/15 Calorie Assault Bike/Row 15 Strict HSPU 15 DB Deadlifts (50’s/35’s) 15 DB Front Squats (50’s/35’s)

4-23 WOD

CrossFit Coal – CrossFit Metcon Metcon (3 Rounds for time) “Tres Leches” On the 0:00… “Tres Leches” Part #1: 30 Clean and Jerks (135/95) On the 10:00… “Tres Leches” Part #2: 30 Kipping HSPU 30 Bar Muscle-Ups On the 20:00… “Tres Leches” Part #3: 1 Mile Run Each Part is Scored as a “Round”