An introduction program is ABSOLUTELY ESSENTIAL for CrossFit. The variety of movements and eventual intensity in some CrossFit workouts require appropriate coaching and exposure for safety and efficacy. Our intro course is called FOUNDATIONS ON-RAMP, and is designed for individuals who want to train in our group CrossFit classes. Each FOUNDATIONS ON-RAMP class includes a warmup, skill review, movement instruction and screening, workout, cool-down and time for questions; all with a dedicated Coach. Emphasis is on movement assessment and technique proficiency. Athletes receive a gradual exposure to the intensity levels experienced in our group classes.

For more information click on the Getting Started link.

Tuesday, July 22, 2014

Tuesday 140722

Pause Front Squat (pause 3 seconds at the bottom of the squat)
5 x 3 reps @ 80% of 1RM (from 6/2)
For Time:
100 Hang Power Cleans (men 75lbs/women 55lbs)
100 Double Unders
Run 1 mile

Monday, July 21, 2014

Monday 140721

10 minutes to establish a 3RM Strict Weighted Pull-up. NO KIPPING!
Complete as many rounds as possible in 12 minutes.
12 Box Jumps (men 24 inch/women 20 inch)
9 Deficit Push-ups (men stack 2-45lb bumpers/women stack 2 25lb bumpers)
6 Strict Weighted Pull-ups @ 50% of your 3RM

Saturday, July 19, 2014

Saturday 140719

"Double Pyramid Helen"
Run 1200 Meters
63 Kettlebell Swings (men 55lbs/women 35 lbs)
36 Pull-ups
Run 800 meters
42 Kettlrbell Awings
24 Pull-ups
Run 400 Meters
21 Kettlebell Swings
12 Pull-ups

Friday, July 18, 2014

Friday 140718

Back Squat
5 x 3 reps @90% of 1Rm
Rest 2 minutes between sets
For Time:
1000 Meters on the Schwinn AirDyne
Row 1000 meters

Thursday, July 17, 2014

Thursday 140717

Three Rounds of
15 Shoulder Passes (dislocates)
10 Bridge-ups
5 Skin The Cats
Work on static handstands and handstand walks.

Wednesday, July 16, 2014

Wednesday 140716

10 minutes to establish a 1RM Push Jerk
Three Rounds For Time:
15 Box Jumps (men 24 inches/women 20 inches)
7 Push Jerks @75% of 1 RM
15 Pull-ups

Tuesday, July 15, 2014

Tuesday 140715

Four Rounds For Time:
100 Meter Walking Lunge
Run 200 Meters

Monday, July 14, 2014

Monday 140714

15 minutes to establish a 1RM Dead-lift
In 15 minutes complete as many rounds as possible
Run 200 Meters
15 Dead-lifts @50% of 1RM
5 Bar Muscle-ups

Saturday, July 12, 2014

Saturday 140712

10 rounds for time of:
5 pull-ups
5 push-ups

5 rounds for time of:
10 GHD sit-ups
10 back extentions

2 rounds for time of:
25 wall-ball shots, 20-lb. ball
25 box jumps, 24-inch

Rest as needed between couplets.

Friday, July 11, 2014

Friday 140711

10 minutes to establish a 1 RM Hang Power Snatch
Death By Hang Power Snatch* @ 60% of 1 RM
On the first minute perform 1 hang power snatch
On the second minute perform 2 hang power snatch
On the third minute perform 3 hang power snatch
Continue for as long as you are able.
* Do Not Drop The Barbell from above the waist. There is a 15 GHD sit-up penalty for each time the bar is dropped to be completed at the end of the WOD.