• Free Guest Days Every Saturday!

    Come join us on Saturday at 9am and see what CrossFit Praus is all about!

    (Burpees may be included...)

Friday’s WOD

Buy In:
5×3 Deadlifts

WOD:
3 DeadLifts (205/145)
3 Hang Power Cleans
10 Rounds

Cash Out:
Pick Your Pain Mobility

We will not being having class at 6:30 on Friday and if no athletes are signed up for the 5:30 by 2pm Friday we will also cancel that class.  Have a safe and happy Halloween!

Thursday’s WOD

Buy In:
5 x 3 Back Squats

WOD:
20 Wallballs (20/14)
10 Front Rack Lunges (155/105)
5 Rounds

Cash Out:
100 DU’s

We will not being having class at 6:30 on Friday and if no athletes are signed up for the 5:30 by 2pm Friday after we will also cancel that class.  Enjoy a night with your families!!  (just steer clear of the candy of course!)

Wednesday’s WOD

Buy In:
15min to Establish a Heavy Full Snatch

WOD:
Amanda
9-7-5
Muscle ups
Full Snatch (135/95)

Cash Out:
500m Row

Tuesday’s WOD

Buy In:
5 x 3 5sec Pause Front Squats

WOD:
10 Thrusters (115/75)
12 Box Jumps (24/20)
14 T2B
4 Rounds

Cash Out:
3 x 10
GHD Sit-up
Back Ext.

Monday’s WOD

Buy In:
5 x 3 Push Presses

WOD:
25 DU’s
20 One Arm Snatches (53/35)
15 KB Swings
10 Ring Dips
5 C2B Pull-ups
3 Rounds

Cash Out:
4 x 200m Run OTM