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.

Thursday, September 3, 2015

Thursday 150903

Every minute on the minute for 10 minutes:
1 Hang Squat Snatch + 1 Squat Snatch + 1 Overhead Squat @ 75% of hang squat snatch 1RM
Complete as many rounds as possible in 15 minutes.
10 Pistols, alternating legs
10 Alternating One Arm Kettlebell Snatch (men 55lbs/women 35 lbs)
Run 200 Meters

Wednesday, September 2, 2015

Wednesday 150902

For Time:
25 Pull-ups
50 Pushups
75 Situps
Run 1000 Meters
75 Sit-ups
50 Push-ups
25 Pull-ups

Tuesday, September 1, 2015

Tuesday 150901

1 Hang Squat Clean + 1 Squat Clean + 1 Jerk
3 reps @ 50%, 60%
2 reps @ 70%, 80%
1 rep @ 90%
For Time:
5 Clean & Jerks (men 155lbs/women 115lbs)
10 Front Squats (men 155lbs/women 115lbs)
20 Box Jumps (men 24 inch/women 20 inch)
30 KB Swings (men 55lbs/women 35lbs)
400M Run
30 KB Swings
20 Box Jumps
10 Front Squats
5 Clean & Jerks
There is a 25 minute time cap.

Monday, August 31, 2015

Monday 150830

Shoulder press
5 x 3 reps, go as heavy as possible
Rest 60 seconds between sets.
Complete as many rounds as possible in 10 minutes.
Row 100 meters
10 Lateral Jump Over The Rower Burpees

Sunday, August 30, 2015

Sunday 150830

Olympic Weightlifting. Make up a missed WOD. Mobility. Skills.

Saturday, August 29, 2015

Saturday 150829

7 rounds for time of:
Run 400 meters
21 walking lunges
15 pull-ups
9 burpees

If you have a 20-lb. weight vest or body armor, wear it.

Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet. Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends.

Friday, August 28, 2015

Friday 150828

"The Other Total"
1RM Clean
1RM Bench Press
1RM Overhead Squat

Thursday, August 27, 2015

Thursday 150827

For Time
Run 800m
Run 400m backwards
Run 800m
Run 400m backwards
WOD 2:
Complete as many rounds as possible in 7 minutes:
7 Double Kettlebell Clean & Jerk (men 55lb KBs/women 35lb KBs)
7 Burpee Pull-ups

Wednesday, August 26, 2015

Wednesday 150826

For Time:
25 Calorie Row
25 Box Jumps (men 24 inch/women 20 inch)
25 Deadlifts (men 185lbs/women 135lbs)
25 Wall Balls (men 20lbs/women 14lbs)
25 Ring Dips
25 Wall Balls
25 Deadlifts
25 Box Jumps
25 Calorie Row

Tuesday, August 25, 2015

Tuesday 150825

10min AMRAP
8 Toes to Bar
8 Dumbbell Thrusters
12 Dumbbell Walking Lunges
Men use 35lb DBs. Women use 25lb DBs.