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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

CROSSFIT GAMES OPEN 19.1

CrossFit Coal – CrossFit Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft. target

2-21 WOD

CrossFit Coal – CrossFit Metcon Metcon (Time) 21 – 15 – 9 Row Calories Front Squats (95/65) 15 – 12 – 9 Toes to Bar Hang Squat Cleans (95/65) 12 – 9 – 6 Barbell Facing Burpees Thrusters (95/65)NO REST between workouts

2-20 WOD

CrossFit Coal – CrossFit Weightlifting Power Clean (10 EMOM) On the 0: 3 Power Cleans @ 65% On the 1: 2 Power Cleans @ 70% On the 2: 1 Power Cleans @ 75% On the 3: Rest On the 4: 3 Power Cleans @ 70% On the 5: 2 Power Cleans @ 75% On the […]