• Free Guest Days Every Saturday!

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

    (Burpees may be included...)

Thursday’s WOD

Buy In:
1 Snatch Balance
2 Sotts Presses
OTM 8 Rounds

25 Power Snatches (95/65)
200m Run
20 Power Snatches
200m Run
15 Power Snatches
200m Run
10 Power Snatches
200m Run
5 Power Snatches
200m Run

Cash Out:
1000m Row

Wednesday’s WOD

Buy In:
Wendler Strict Press


5 Pull-ups
10 Push-ups
15 Air Squats

OTM for 30min

Cash Out:
Roll Out

Pick your pace and stick with it…just have to get through 30 reps a minuteĀ 

Also, we now have punch cards available for the FitAid so you can prepare and not worry about having cash on you everytime you’d like one.

10 cans for $30, with the 11th one free!

Tuesday’s WOD

Buy In:
1 Power Clean + 1 Full Clean
EMOM 10 min

4 Wall Walks
8 Power Cleans (135/95)
12 Hollow Rocks
9 min AMRAP

Cash Out:
3×10 GHD
Sit-ups/Back Ext.

Festivus Competitors, make sure you make it to class to get in some clean work!

Monday’s WOD

Buy In:
Wendler Back Squat

10 OHS (115/75)
20 DU’s
5 Rounds

Cash Out:
50 KB Swings (53/35) for time

Friday’s WOD

Buy In:
Wendler Deadlift

50 Deadlifts (115/75)
45 KB Swings
40 Pull-ups
35 Push Press
30 Lateral Burpees
25 Hang Power Cleans
20 Front Squats
15 Knees to Elbows
*use one bar

Cash Out:
Pick your Pain