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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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CC-Photo-Gym1
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

Saturday

CrossFit Coal – NCGO Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… EMOM x 4 MINUTES 12 Air Squats + Max Plank Hold (No Measure) Saturday Squats Metcon (Weight) EMOM x 12 MINUTES MIN 1 – 15-20 Fast Air Squats MIN 2 – 10-12 Slow DB Front Squats (Score is Weight) Saturday Squats Metcon […]

Saturday

CrossFit Coal – CrossFit THE 29 (Time) 4 Rounds 29 Box Jumps 24/20″ 29 KettleBell 53/35 29 Knees to Elbows 29 Sit-Ups 29 Burpees Workout

Monday

CrossFit Coal – CrossFit Movement Demo https://youtu.be/5Ygy3JmDz_Q Warm-up Warm-up (No Measure) 3 ROUNDS 8 DB Bent Over Rows 8 Up-Downs 8 Plate/ DB Press Presses :30 Plate/ DB Overhead Hold Strength Metcon (Weight) 3 SETS 10 Strict Press (Light) 1:00 OH Barbell Hold 10 Tempo Knees 2 Chest (2121) -Short Rest b/t Each Set- (Score […]