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, August 1, 2015

Saturday 150801

For Time:
Run 400 Meters
Walking Lunges, 40 Meters
40 Clean & Jerks (men 135lbs/women 95lbs)
Walking Lunges, 40 Meters
Run 400 Meters

Friday, July 31, 2015

Friday 150731

3 rounds for time of:
21 Pull-ups
15 Handstand Push-ups
9 Thrusters (men 135 lbs/women 95lbs)

Thursday, July 30, 2015

Thursday 150730

Back Squat
Front Squat
Overhead Squat

Wednesday, July 29, 2015

Wednesday 150729

WOD 1:
For time:
Row 500 meters
WOD 2:
CF Open 14.1
Complete as many rounds and reps as possible in 10 minutes.
30 Double-unders
15 Power Snatches (men 75lbs/women 55lbs), 55yrs+ (65lbs/45lbs)

Tuesday, July 28, 2015

Tuesday 150728

10 minutes to establish a 1RM Hang Squat Clean
21-15-9 rep rounds for time
Squat Clean (men 135lbs/women 95lbs)
Ring Dips

Monday, July 27, 2015

Monday 150727

"MetCon Monday"
For Time:
Row 500 meters
50 Medicine Ball Cleans (men 20lbs/women 14lbs)
50 Push-ups
50 Medicine Ball Sit-ups (men 20lbs/women 14lbs)
50 Jumping Pull-ups
50 Kettlebell Swings (men 55lbs/women 35lbs)
50 Burpees

Sunday, July 26, 2015

Sunday 150726

Olympic Lifting. Make up a missed WOD. Mobility. Work on skills.

Saturday, July 25, 2015

Saturday 150725

Teams of 3:
Five Rounds For Time:
21 Tire Flips, alternating between team members
21 Double Kettlebell Clean & Jerk, alternating between team members
600 Meter Sandbag Run. Run as a team. Each team member will carry the sandbag 200 meters before handing it off.

Friday, July 24, 2015

Friday 150724

5 x 3 reps @ 85% of 1RM from 6/30
Two Rounds:
1 minute: Max Rep Alternating Arm DB Ground To Overhead (men 45lbs/women 25lbs)
1 minute: Rest
1 minute: Max Rep Ring Dips
1 minute: Rest
1 minute: Max Rep DB Push Press (men 45lbs/women 25 lbs)
1 minute: Rest
1 minute: Max Rep Knees To Elbows
1 minute: Rest

Thursday, July 23, 2015

Thursday 150723

Back Squat
3 x 5reps @ 85% of 1RM
Max rounds in 3 minutes of:
4 Handstand Push-ups
6 One legged Squats, Alternating.
8 Chest To Bar Pull-ups
Rest 1 minute. Repeat for a total of 4 cycles.
Post rounds completed for each of the 4 cycles.