• 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:
5 x 5 Weighted Pull-up/Dips

25 – 15 – 5
Floor Press (135/95)

Cash Out:
10 Muscle-up Transitions

Double Date!

Buy In:
4 x 5 Back Squats @ 90%

“Double Grace”
60 Clean and Jerks (135/95)

Cash Out:
Tabata strict Press (45/35)

College students…welcome back! Memberships will be $75 again for the month you’re home!

Tuesday’s WOD

Buy In:
EMOM 10 min
Odd – 7 DL (185/125)
Even – 7 HSPU

8min AMRAP
8 Rollouts (185/125)
8 Bar Over Burpees

Cash Out:
50 Half Moons

In case you missed the earlier announcement…we’ve moved the Christmas party to Saturday night!! ¬†12 Days of Christmas from 6:30-7:30ish, with our annual Christmas party to follow! ¬†Bring the whole family, a dish to share and a white elephant gift…can’t wait!

Monday’s WOD

Buy In:
3 x 9 Back Squats @ 80%

25 Wallballs (20/14)
12 Toes to Bar
4 Rounds

Cash Out:
Max Hanging L Sit
3 Rounds

Friday WOD

Buy In:
5 x 3 Back Squats @ 90%

50 Power Cleans (155/105)
10 Air Squats EMOM

For Time

Cash Out:
Tabata Dips

Don’t forget to mark your calendars for next Friday at 6:30! Come for the WOD and stay for the Christmas party at 7:30…if you need to work out earlier in the day that’s great too…just make sure you don’t miss the carry-in/white elephant party at 7:30!