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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

BENCHMARK FRIDAY

CrossFit Coal – CrossFit Metcon Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*

12-13 WOD

CrossFit Coal – CrossFit Weightlifting Clean and Jerk Complex (Comptrain) (18 mins to build to a heavy complex) Clean and Jerk Complex Build to a Heavy: High Hang Clean Hang Clean Power Clean Split Jerk Metcon Metcon (Time) “Mountain Man” For Time: 30 Power Snatches (75/55) 800 Meter Run 60 Thrusters (75/55) 800 Meter Run […]

12-12 WOD

CrossFit Coal – CrossFit Weightlifting Stamina Squatting (Final Week) Alternating On the Minute x 12 (6 Rounds): Odd Minutes: 1 Front Squat Even Minutes: 3 Back Squats Back Squat (6X3) Barbell Loaded at 85% of 1RM Front Squat For Both Lifts Front Squat (6X1) Metcon Metcon (Time) “Babs” 3 Rounds: 10 Bar Muscle-ups 20 Kipping […]