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 18, 2014

Thursday 140918

Three Rounds For Time of:
Row 500 Meters
12 Dead-lifts: Bodyweight
21 Box Jumps, 20 inch for men and women

Wednesday, September 17, 2014

Wednesday 140917

For Time:
21-15-9 rep rounds of:
Handstand Push-ups
Ring Dips
WOD 2:
Two Rounds For Time:
Run 200 Meters
20 Calories on the Schwinn AirDyne
200 Meter Row

Tuesday, September 16, 2014

Tuesday 140916

Each minute on the minute for 30 minutes:
5 Pullups
10 Pushups
15 Squats
If you are unable to complete a round, then continue the WOD as an AMRAP
Record how many rounds you were able to complete. If you are able to complete 30 rounds, conitinue until you can no longer complete one round in one minute.

Monday, September 15, 2014

Monday 140915

10 minutes to establish a 1RM Split Jerk
In 12 Minutes Complete as many rounds as possible:
25 Double-unders
25 Burpees

Saturday, September 13, 2014

Saturday 140913

Four Rounds For Time:
Run 400 Meters
20 Kettlebell Swings (men 55lbs/women 35lbs)
15 Burpee Box Jumps (men 24 inch/women 20 inch)
10 Chest To Bar Pull-ups

Friday, September 12, 2014

Friday 140912

10 minutes to establish a 1RM Overhead Squat
Five rounds for time:
Run 400 Meters
15 Overhead Squats (men 95lbs/women 65lbs)

Thursday, September 11, 2014

Thursday 140911

21-18-15-12-9-6-3 reps for time of:
Handstand push-ups

Wednesday, September 10, 2014

Wednesday 140910

Back Squats (Again? Yes, I know we did them Monday.)
3 x 10 reps @ 65%, 70% and 75% of 1RM
Tabata Kettlebells
Tabata Russian KB Swings
Rest 60 seconds
Tabata KB Cleans (switch hands on each interval)
Rest 60 seconds
Tabata KB Goblet Squat
Rest 60 seconds
Tabata KB Sumo Dead-lift High Pull
Men use a 55lbs Kettlebell. Women use a 35lbs Kettlebell

Tuesday, September 9, 2014

Tuesday 140909

For time:
3 rounds for time:
500m Row
5 Squat Clean Thrusters (men 185lbs/women 135lbs) scaling: 80% of thruster 1 RM*
3 rounds for time:
10 Burpee Pull ups
5 Squat Clean Thrusters (men 155lbs/women 105lbs) scaling: 70% of thruster 1 RM*
3 rounds for time:
20 Pistols (10/side)
5 Squat Clean Thrusters (men 135lbs/women 95lbs) scaling: 60% of thruster 1 RM*

*If you do not have at least a 225lbs for men/165lbs for women 1 RM thruster, then do this WOD scaled.
One barbell, you change the weights. No rest between couplets. The entire 9 rounds is for time.

Monday, September 8, 2014

Monday 140908

Back Squat
7 x 3 reps @ 80% of 1RM
In 20 minutes complete as many rounds and reps as possible:
Run 200 meters
3 Rounds Of "Cindy"
5 Pull-ups
10 Push-ups
15 Squats