CrossFit Coal – CrossFit Metcon Will Lindsey (Time) 10 Rounds for Time 3 Devil Presses (2×55/35 lb) 22 Alternating Dumbbell Lunges (2×55/35 lb) 19 Air Squats Wear a Weight Vest (20/14 lb)Background: This Hero WOD is dedicated to Sgt. 1st Class Will D. Lindsay, 33, who paid the ultimate sacrifice on March 22, 2019. Sgt. […]
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.
Monday, Wednesday, Thursday 12:00 p.m. | 4:30 p.m. | 6:30 p.m.
Saturday 9:00 a.m.
Tuesday 5:30 p.m.
Thursday 5:30 p.m.
OPEN GYM TIMES
Monday – Friday 9:00 a.m. - 11:00 a.m.
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 Coal – CrossFit Metcon Bane (Time) “Bane” For Time: 40 Kipping Handstand Pushups 20 Ring Muscle-Ups 10 Rounds of “Macho Man” (185/135) 1 Round of “Macho Man”: 3 Power Cleans + 3 Front Squats + 3 Jerks Last completed on Monday, November 19, 2018. Video demonstration featuring CompTrain Games Masters Dave Hippensteel, Joe Ames, […]
CrossFit Coal – CrossFit Weightlifting Overhead Squat (2x2x2x2x2) 5 Sets: 1 Tempo Overhead Squat* 1 Overhead Squat *Tempo – 5 seconds to find the bottom position. 2 second pause in bottom. Regular stand. Metcon Metcon (3 Rounds for reps) Conditioning “Slap Happy” Part #1 In a 5:00 Window… 100 Double-Under Buy-In Time remaining, AMRAP: 12 […]