NEW TO CROSSFIT?

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.

Starting Friday, May 6: Bring A Friend For Free Friday.
Its a great way to get you Wife, Husband, Girlfriend, Boyfriend, BFF or whoever to try CrossFit!

Sunday, May 1, 2016

Sunday 160501

Olympic Weightlifting. Make up a missed WOD. Mobility.

Saturday, April 30, 2016

Saturday 160430

Pyramid Double Helen
Run 1200 Meters
63 Kettlebell Swings (55/35)
36 Pull-ups
Run 800 Meters
42 Kettlebell Swings (55/35)
24 Pull-ups
Run 400 Meters
21 Kettlebell Swings (55/35)
12 Pull-ups

Friday, April 29, 2016

Friday 160429

First off, let me just say I am not much of a basketball fan nor am I a Kobe Bryant fan (I'm not sure who he really is, or which team he played on), but this looks like one helluva WOD.

“Mamba”
Complete as many rounds and reps as possible in 18 minutes of:
5 Ring Muscle-Ups
8 Power Cleans (185/125 lbs)
24 Box Jumps (30″/24″)

“Mamba” celebrates the career of NBA legend Kobe Bryant. 18 minutes for his 18 consecutive All-Star game appearances, 5 ring muscle-ups for the 5 NBA championship rings he earned with the Lakers, 8 power cleans for his jersey number from 1997-2006, and 24 box jumps for his jersey number from 2006-2016.

Thursday, April 28, 2016

Thursday 160428

Strength:
Push Press
5-5-5-5-5
Rest 2 minutes between sets
WOD:
Five rounds for time of:
Run 200 Meters
10 Strict Handstand Push-Ups or L-Seated Dumbbell Press
10 Chest-to-Bar Pull-Ups

Wednesday, April 27, 2016

Wednesday 160427

Strength:
Front Squat
5 reps @ 65%
4 reps @ 75%
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%
1 rep @ 95%
4 reps @ as heavy as possible
Rest 2 minutes between sets.
WOD:
Complete as many rounds and reps as possible in 12 minutes of:
12 Back Squats (135/95) taken from the floor
Run 200 Meters

Tuesday, April 26, 2016

Tuesday 160426

WOD 1:
Masters Qualifier Event 3
Complete as many rounds as possible in 15 minutes of:
55 Double-unders
15 Chest To Bar Pull-ups
5 Hang Power Cleans (155/105)

WOD 2: 4 Minute Max Calorie Row

Monday, April 25, 2016

Monday 160425

MetCon Monday
Four - 4 minute AMRAPs
Run 400 Meters
Max Rep Thrusters (95/65)
Rest 4 minutes between AMRAPs

Sunday, April 24, 2016

Sunday 160424

Olympic Weightlifting. Make up a missed WOD. Mobility.

Saturday, April 23, 2016

Saturday 160423

'Kelly'
Five Rounds For Time
Run 400 Meters
30 Box Jumps (24/20)
30 Wall Balls (20/14)

Friday, April 22, 2016

Friday 160422

Four Rounds For Time:
300 Foot Shuttle Run
12 Deadlifts 225/155
6 Bar Muscle-ups