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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

8/21 WOD

CrossFit Coal – CrossFit Weightlifting Shoulder Press (10-10-10-10) 3 Sec Decent every press. Metcon Metcon (No Measure) 3 rounds: 10 Arnold Press is 12 Banded Face Pulls 10 Barbell Rows 12 Band Pull Aparts 16 Alt. DB Curls (8 ea arm) 10 Hollow RocksUse weight and bands are your choice

8/20 WOD

CrossFit Coal – CrossFit Metcon Metcon (Time) For Time: 800m Run then… 15 rounds of: 5 Wallballs 20/14 3 Burpees 1 Power Clean 185/125 then another 800m run and 15 rounds of: 5 Wallballs 3 Burpees 1 Power Clean 185/12545 min cap * Power Clean weight should be difficult but not hitting failure throughout the […]

8/19 WOD

CrossFit Coal – CrossFit Skill Max Height Box Jump (Distance) Max Height Box Jump Metcon Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 30 Double DB Snatches 50/35 20 DB Front Squats 10 DB Box Step Overs 24″/20″ 300m runYou will have 2 DB or KB at all times except for the run. Run […]