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.

Saturday, April 18, 2015

Saturday 150418

Three rounds for time of:
Run 800 meters
7 Deadlifts (men 275lbs/women 205lbs)
10 Burpee pull-ups
14 Single arm kettlebell thrusters, (7 each arm)(men 55lbs/women 35lbs)
20 Box jumps (men: 24-inch box/women: 20 inch box)

Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department, assigned to Rescue 3. Bowen was fatally injured while fighting a four-alarm fire in a medical building. He is survived by his wife, Stacey; son, Charlie Ray; and daughters, Robin Parker and Sarah.

Friday, April 17, 2015

Friday 150417

15 minutes to find a 1RM Overhead Squat
Three rounds for time
6 Overhead squats @ 65% of 1RM
12 Ring dips
18 Box jumps (men: 24-inch box/women: 20 inch box)

Thursday, April 16, 2015

Thursday 150416

10 minutes to find a 1RM Weighted Pull-up
5 Rounds
10 Deadlifts (225/155)
20 Wall Balls (20/14)
30 Double-unders

Wednesday, April 15, 2015

Wednesday 150415

Today is Coach Tanner's 21st Birthday!
Tanner's B'Day WOD:
Complete as many rounds as possible in 21 minutes:
4 Bar Muscle-ups
15 Burpee Box Jumps(men 24 inch/women 20 inch)
9 Clean & Jerks(men 115lbs/women 83lbs)
4 Sumo Dead-lift High Pulls(men 115lbs/women 83lbs)

Tuesday, April 14, 2015

Tuesday 150414

Front Squat
5 x 3 reps @ 90%
Complete as many rounds as possible in 20 minutes
5 Pull-ups
10 Push-ups
15 Squats

Monday, April 13, 2015

Monday 150413

Push Press
5 x 3 reps @ 85% of 1 RM
Four Rounds For Time:
10 Dumbbell Push Press (pick weight)
10 Toes To Bar
10 Push-ups On Dumbbells
30 Double-unders

Sunday, April 12, 2015

Sunday 150412

Olympic lifting. Mobility. Make up a missed WOD.

Saturday, April 11, 2015

Saturday 150411

2 rounds for time of:
34 push-ups
50-yard sprint
34 deadlifts, 135 lb.
50-yard sprint
34 box jumps, 24-inch box
50-yard sprint
34 clean and jerks, 95 lb.
50-yard sprint
34 burpees
50-yard sprint
34 wall-ball shots, 20-lb. ball
50-yard sprint
34 pull-ups
50-yard sprint

Officer Michael "Freight" Crain, of Beaumont, California, died Feb. 7, 2013, when he was fatally injured by gunfire in an apparent ambush while on patrol. A former U.S. Marine Corps sergeant, the 34-year-old had been with the Riverside Police Department for 11 years, assigned to field operations and the SWAT Team. He is survived by his wife, Regina; son, Ian; and daughter, Kaitlyn.

Friday, April 10, 2015

Friday 150410

Power Clean
3 Rounds For Time:
Run 400 Meters
21 Kettlebell Swings
12 Pull-ups

Thursday, April 9, 2015

Thursday 150409

Three Rounds For Time:
Row 500 Meters
25 Thrusters (men 75lbs/women 45lbs)
15 Lateral Bar Jump Burpees