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.

Friday, August 22, 2014

Friday 140822

5reps @ 65%, 70%, 75%, 80%, 85% of 1 RM from 7/14
Bike 500 Meters
10 Deficit Handstand Push-ups(men 3, 45lb bumpers stacked/women 2, 25lb bumpers stacked)
20 Toes To Bar
30 Hip Extensions
20 Toes To Bar
10 Deficit Handstand Push-ups
Bike 500 Meters

Thursday, August 21, 2014

Thursday 140821

10 minutes to establish a 1RM Shoulder Press
Four Rounds For Time Of:
Row 500 Meters
Rest 3 minutes

Wednesday, August 20, 2014

Wednesday 140820

For Time:
100 Double-unders
10 Rounds:
15 Push-ups
60 Yard Shuttle Run (5yds, 10yds, 15yds)
100 Double-unders

Tuesday, August 19, 2014

Tuesday 140819

Front Squat
5 reps @ 75% of 1RM
4 reps @ 80% of 1RM
3 reps @ 85% 1RM
3 reps @ 90% 1RM
Rest 2 minutes between sets.
Complete as many rounds as possible in 12 minutes:
Kettlebell Clean To Overhead (right), 10 reps
Front Rack Kettlebell Walking Lunge (right), 10 steps
Kettlebell Clean To Overhead (left), 10 reps
Front Rack Kettlebell Walking Lunge (left), 10 steps
Men use a 55lb Kettlebell. Women use a 35lb Kettlebell

Monday, August 18, 2014

Monday 140818

15 minutes to establish a 1RM Close Grip Bench Press
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Saturday, August 16, 2014

Saturday 140816

For Time:
21-18-15-12-9-6-3 reps of:
Squat Clean Men 95lbs/women 65lbs)
Dead-lift (men 185lbs/women 115lbs)
Box Jump (men 24 inch/women 20 inch)
Begin each round with a 50 meter Bear crawl.

Friday, August 15, 2014

Friday 140815

For Time:
21 Front Squats
21 Russian Kettlebell Swings
400m Run
15 Front Squats
15 Russian Kettlebell Swings
400m Run
9 Front Squats
9 Russian Kettlebell Swings
400m Run
Front Squat: Men 135lbs/Women 95lbs
Kettlebell Swings; Men 55lbs/Women 35lbs

Thursday, August 14, 2014

Thursday 140814

15 minutes: Snatch Balance. Work up to a heavy single.
12-9-6-3 rep rounds for time
Power Snatch (men 115lbs/women 85lbs)
Chest To Bar Pull-ups

Wednesday, August 13, 2014

Wednesday 140813

Three Rounds For Time:
Row 500 Meters
50 AbMat Sit-ups
50 Lunges (men 35lb DB's/women 20lb DB's)

Tuesday, August 12, 2014

Tuesday 140812

15 minutes to establish a heavy 3 position Clean +1 Jerk(split or push jerk)

For technically proficient athletes, start low and work high to increase fatigue and limit the distance and time available to accelerate the bar in order to improve second pull power. For athletes learning technique, start high where the athlete will be more comfortable and work low to add in more complexity.

Three Rounds For Time:
Run 200 Meters
10 Dead-lift (men 245lbs/women 165lbs)
5 Push Press (men 155lbs/women 75lbs)