Barbell Club:
Our Barbell Club has started! Be there every Friday night at 6:30pm to better your Olympic Lifts!
CrossFit Beginners Course:
If you are interested in joining CrossFit Monroe please click here: Beginners Course

Friday, November 27, 2015


Row 1000 meteres
Kettlebell swing 50 reps, 24/16kg
25 Sit-ups abmat
Row 750 meters
Kettlebell swing 40 reps, 24/16kg
20 Sit-ups abmat
Row 500 meters
Kettlebell swing 30 reps, 24/16kg
15 Sit-ups abmat

Thursday, November 26, 2015


Happy Thanksgiving!
We are open for a group WOD at 9:00 a.m. only today.

In todays WOD we will have a typical holiday and visit a few family and friends houses to help them celebrate their unique traditions. You will have a partner and each person will complete all reps. 1 Person working at a time for the weighted movements. Both people can work at a time for the bodyweight movements/runs.

For Time: 
Angie's House 
20 Pull-ups 
20 Push-ups 
20 Sit-up (abmat)s 
20 Air Squats 

Helen's House 
400 m Run 
21 Kettlebell Swings 24/16kg
12 Pull-ups 

Fran's House 
15 Thrusters 95/65 lbs 

Nancy's House
400 m Run 
15 Overhead Squats 95/65 lbs 

Grace/Isabel's House 
20 Ground To Overheads 95/65 lbs

Kelly's House 
400 m Run 
30 Box Jump (24/20 in.) 
30 Wall Balls 20/14 lbs

Wednesday, November 25, 2015


Reminder: We are only open for a 9:00 a.m. group WOD tomorrow for Thanksgiving.

2 Rounds
L-sit hold (accumulate 1 minute)
Back Extension 20 slow and controlled reps

5 rounds for time of: 
30 Double Unders (no singles, spend 1 minute practicing doubles each round instead of skipping them)
10 Push Press, 95/65 lbs (no rack)
2 Rope Climbs

Tuesday, November 24, 2015


Spend and extra 5 minutes on mobility and 5 minutes to work on double-unders.

Five rounds for time of:
Deadlift 7 reps (pick a load that is moderate weight, perfect form, touch and go reps)
Ring dip 10 reps (scale to banded ring dips or box dips)

Monday, November 23, 2015


Dumbbell Bent Over Row (both arms at the same time, no bench)
5 sets x 10 reps
Rest 1 minute between sets

Walking lunge 100 ft. (entire length of the gym)
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups