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.

Tuesday, September 30, 2014

Tuesday 140930

Back Squat 6x2 @ 85%
Double Under EMOM for 10min
1st Min - 5 DU
2nd Min - 10 DU
Continue adding 5 DU every minute. If you do not finish in the minute then use the remainder of the 10 minutes as double under practice.

Monday, September 29, 2014

Monday 140929

In 20 minutes complete as man rounds as possible:
Run 200m
30 Sit-ups
20 Wall Balls 20/14
10 Chest to Bar Pull-ups

Saturday, September 27, 2014

Saturday 140927

50 Double-Unders
20 Pull-ups
75 Double Unders
15 Chest To Bar Pull-ups
100 Double Unders
10 Bar Muscle-ups
75 Double Unders
15 Chest To Bar Pull-ups
50 Double Unders
20 Pull-ups

Friday, September 26, 2014

Friday 140926

In 20 minutes complete as many rounds as possible of:
10 Push Press (men 115lbs/women 85lbs)
10 Kettlebell Swings (men 55lbs/women 35lbs)
10 Box Jumps (men 24 inch/women 20 inch)

Thursday, September 25, 2014

Thursday 140925

In 30 minutes complete as many rounds as possible of:
30 Walking Lunge Steps
20 AbMat Sit-ups
10 Good Mornings (men 45lbs/women 30 lbs)
5 Muscle-ups

Wednesday, September 24, 2014

Wednesday 140924

For time 21-15-9
Dead-lift (men 225lbs/women 155lbs)
Handstand Pushup

Tuesday, September 23, 2014

Tuesday 140923

WOD 1:
GI Jane*
For Time:
100 Burpee Pull-ups
15 minute time cap
WOD 2:
For Time:
Row 2000 Meters

Monday, September 22, 2014

Monday 140922

WOD 1:
2 Minute Max Rep Dead-lift
Rest 1 Minute
2 Minute Max Rep Hang Power Clean
Rest 1 Minute
2 Minute Max Rep Front Squat
Rest 1 Minute
2 Minute Max Rep Push Jerk
Men use 135lbs/Women use 95lbs
Tabata Front Planks
Tabata Side Planks
Tabata Hollow Holds
Tabata Side Planks

Saturday, September 20, 2014

Saturday 140920

In 20 minutes do as many rounds as possible of:
Run 400 meters
Maximum repetitions of Ring Push-ups
(set rings at approx. 6 inches above the floor)

Friday, September 19, 2014

Friday 140919

Three rounds for time:
100 ft DB Walking Lunge (men 35lbs DBs/women 20lb DBs)
30 Power Cleans (men 115lbs/women 85lbs)
20 Chest To Bar Pullups