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, May 23, 2015

Saturday 150523

Three Rounds For Time:
Run 400 Meters
15 Ring Dips
15 Dumbbell Hang Squat Cleans (men 45lbs/women 25 lbs)
30 Burpees

Friday, May 22, 2015

Friday 150522

"Tabata This"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Thursday, May 21, 2015

Thursday 150521

For Time:
Row 1000 meters
3 Rounds Of:
10 Alternating Single Arm Kettlebell Snatches (men 55lbs/women 35lbs)
10 Chest To Bar Pull-ups
Run 200 Meters

Wednesday, May 20, 2015

Wednesday 150520

Front Squats
5 x 3 reps @ 85% of 1RM
Complete as many rounds and reps as possible in 12 minutes:
3 Hang Power Cleans
6 Toes To Bar
6 Hang Power Cleans
9 Toes To Bar
9 Hang Power Cleans
12 Toes To Bar
12 Hang Power Cleans
15 Toes To Bar
15 Hang Power Cleans
18 Toes To Bar
18 Hang Power Cleans
21 Toes To Bar
Men use a 135lb barbell. Women use a 95lb barbell

Tuesday, May 19, 2015

Tuesday 150519

7 sets of 1 Shoulder Press-2 Push Press-3 Push Jerk @ 75% of Shoulder Press 1RM
Every Minute on the minute for 21 minutes:
1st minute: 12 Wall Ball Shots (men 20lbs/women 14lbs)
2nd minute: 12 Chest To Bar Pull-ups
3rd minute: 24 Double-unders

Monday, May 18, 2015

Monday 150518

Strength 1:
Every Minute On The Minute For 10 Minutes
3 Touch & Go Dead-lifts@ 75% of 1RM
Rest 5 minutes
Strength 2:
Every Minute On The Minute For 10 Minutes
5 Strict Weighted Pull-ups (choose weight, but make it challenging)
Rest 5 minutes
Complete as many rounds as possible in 7 minutes:
7 Thrusters (men 95lbs/women 65lbs)
7 Lateral Jump Over Barbell Burpees

Sunday, May 17, 2015

Sunday 150517

Olympic Lifting. Make up a missed WOD. Mobility.

Saturday, May 16, 2015

Saturday 150516

Ten rounds for time of:
Run 150 meters
7 Chest to bar pull-ups
7 Front squats (men 135lbs/women 95lbs)
7 Handstand push-ups

Friday, May 15, 2015

Friday 150515

Five rounds for time of:
10 Squat Snatches
30-second chin-over-bar hold
10 Squat Snatches
60-second plank hold
Men use a 75lb barbell. Women use a 55lb barbell.

Thursday, May 14, 2015

Thursday 150514

Close Grip Bench Press
5 reps @ 65%,70%,75%,80%,85% of 1RM
Row 2,000 meters