• Free Guest Days Every Saturday!

    Come join us on Saturday at 9:30am and see what CrossFit Praus is all about!

    (Burpees may be included...)

Thursday’s WOD

Buy In:
90ft Hand Stand Walk
or 5 min Hold on wall

WOD: GME
21 Power Cleans (95/65)
21 Thrusters
200m Run
15 Power Cleans
15 Thrusters
200m Run
9 Power Cleans
9 Thrusters

Cash Out:
50 Hollow Rocks
50 SuperMans

Wednesday’s WOD

Buy In:
4 x 200 E2M

WOD: GME
“1776″
1000m Row
100 Singles
45 WallBalls (20/14)
100 Singles
40 KB Swings (53/35)
100 Singles
35 Jumping Lunges
100 Singles
30 Ring Dips
100 Singles
26 Burpees

Cash Out:
3 x 10 One Arm DB Press

Schedule updates:
Starting this Thursday we will be offering a T/Th 7:30pm class…making that class available Monday thru Thursday!

This Friday the ONLY class we will have will be a 9:30am members only class…this will be a fun one, don’t miss it!

Saturday we will have our regular 9:30am guest workout, but will not be having open gym. Enjoy celebrating our Nation’s freedom with family and friends!

Tuesday’s WOD

Buy In:
6×6 Front Rack Step-ups (115/75)
then,
7 Box Jumps (30/24) EMOM for 7 min

WOD:
5 Deadlifts (225/155)
10 Hollow Rocks
3 min AMRAP

2 min rest

10 Deadlifts (185/125)
15 Weighted V-ups
3 min AMRAP

2 min rest

15 Deadlifts (135/95)
20 Mason Twists
3 min AMRAP

Cash Out:
50 Sit-ups for time

Monday’s WOD

Buy In:
1 Snatch EMOM 10 Rounds (warm-up for WOD)

WOD:
6 min to find 1RM Snatch
then,
8 min AMRAP of:
30 DU’s
15 C2B
30 DU’s
15 T2B
then,
6 min to find 1RM Snatch

Cash Out:
Pick your pain mobility

Friday’s WOD

Buy In:
24ft Hand Stand Side Step Facing Wall
Right and Left for 2 Rnds

WOD: GMS
21 – 15 – 9
Box Jumps (24/20)
KB Swings (53/35)
15 – 12 – 9
WallBalls (20/14)
T2B
9-6-3
Ground to Over Head (185/125)
Muscle Ups (Scale C2B)
17min CAP

Cash Out:
Recover Row 1000m