Some New Classes!

Big news fellow Mergers, we are changing the class schedule and adding some really fun and challenging new classes.  The new class schedule will begin Monday, May 13th.  Take a look below and read on for additional details on the classes.  


You’ll note that we have a couple of brand new classes in some brand new times.  First, because you love Olympic Lifting so much on Saturday, we now have it on Wednesday as well.  Hone your skills with the snatch and clean & jerk and become more proficient in our most technical barbell movements; this class is open to all Intermediate athletes and above.

Next, Sunday has one All Levels class from 10 to 11:30am.  Because sometimes one hour just isn’t enough time to do some really epic workouts, we created a brand new class to do some really tough and longer WODs.  On Sundays you can now expect workouts like the CrossFit Total, or perhaps some hero workouts like Murph.  Sunday can be a day of rest, or a day of CrossFit Merge epicness.

And last but not least, Thursday, 7 to 8pm is our new Advanced class.  Why an Advanced class you ask?  Because several of you are ready for the challenge and many of you are close to that level and this should provide that little extra push to get you there.  As you continue to improve, we want to continue to challenge you to fully reach your potential.

Please note that we are going to try this schedule out for a few months to see how it goes.  We may make some changes and please feel free to talk to us if you have any questions.  We always welcome your feedback. 


Intermediate Class

Skill: 20 minutes to find a new max snatch


For time:

10 hang snatches (75#/53# for women)

10 ring dips

Run the short block

15 hang snatches

15 ring dips

Run the short block

20 hang snatches

20 ring dips

Run the short block

Power Hour

12 Tabata rounds (20 seconds on, 10 seconds off) of:

Back squats (185#/113# for women)

Score is max total reps


Atlas Stone – ground to shoulder

Beginner Class

Skill: Overhead squat

3 – 3 – 3 – 3 – 3


10 kettlebell snatches (35#/26# for women)

10 hand release push-ups

Run the short block

15 kettlebell snatches

15 hand release push-ups

Run the short block

20 kettlebell snatches

20 hand release push-ups


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