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, January 31, 2015

Saturday 150131

For Time:
50 Pull-ups
Run 400 Meters
21 Thrusters (men 95lbs/women 65lbs)
Run 800 meters
21 Thrusters
Run 400 meters
50 Pull-ups

Friday, January 30, 2015

Friday 150130

Push Press
5x @ 65%, 5x @ 70%, 5x @ 75%, 5x @ 80%, 5x @ 85%
Rest approximately 2 minutes between sets.
Three rounds of:
2 minute max distance row
Rest 1 minute
2 minute max rep double-unders
Rest 1 minute

Thursday, January 29, 2015

Thursday 150129

A Different Kind Of Bad
3 Rounds for max reps in one minute of:
Medicine Ball Cleans (reps)
Push-ups, game style (reps)
Sit-ups (reps)
Pull-ups (reps)
Schwinn AirDyne (calories)
Rest 1 minute between rounds.
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the Schwinn AirDyne each calorie is one point.

Wednesday, January 28, 2015

Wednesday 150128

15 minutes to establish your 1 RM Dead-lift
'Tabata Diane"
Alternating between the two exercises complete as many reps as possible per 20 second interval for 16 intervals
Dead-lift @ 50% of 1 RM
Handstand Push-ups

Tuesday, January 27, 2015

Tuesday 150127

15 minutes to establish a 1RM Front Squat
In 15 minutes complete as many rounds as possible of:
Run 200 Meters
15 Box Jump (men 24"/women 20")
12 Hand Release Push-ups
9 Toes To Bar

Monday, January 26, 2015

Monday 150126

Back Squat
1 x 5reps @ 75%, 1 x 5 reps @ 80%, 1 x 5 reps @85%, rest 90 seconds
In 12 minutes complete as many rounds as possible of:
10 Hang Power Cleans (men 135lbs/women 95lbs)
30 Double unders

Sunday, January 25, 2015

Sunday 150125

Olympic Lifting. Gymnastics Skills. Mobility. Missed WOD Make up.

Saturday, January 24, 2015

Saturday 150124

7 rounds for time of:
11 deficit handstand push-ups
1,000-meter run

Friday, January 23, 2015

Friday 150123

Open WOD 11.5
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (men 145lbs/women 100lbs), masters 55 yrs+ (men 130lbs/women 75lbs)
10 Toes to bar
15 Wall balls (men 20lbs/women 14lbs), masters 55 yrs+(men 20lbs/women 10lbs)

Thursday, January 22, 2015

Thursday 150122

WOD 1:
For Time:
12-9-6-3 reps
Thrusters @ 70% of 1RM (12/23)
Ring Pulls (feet even with pull-up rig legs)
WOD 2:
Run 800 meters for time.