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.

Saturday, October 25, 2014

Saturday 141025

For Time:
50 Kettlebell Swings (men 55lbs/women 35lbs)
Then,
Three Rounds of:
Run 200 meters
15 Push Jerk (men 115lbs/women 85lbs)
10 Lateral Bar Jump Burpees

Friday, October 24, 2014

Friday 141024

For Time:
21-15-9 rep rounds
Overhead Squats (men 115lbs/women 85lbs)
Toes To Bar

Thursday, October 23, 2014

Thursday 141023

Strength:
15 minutes to establish a 1RM Hang Power Clean & Jerk.
WOD:
Three Rounds For Time
10 Strict Chest To Bar Pull-ups
9 Front Squats @ 70% of 1RM
30 Burpees

Wednesday, October 22, 2014

Wednesday 141022

Fractured Fran
21 Thrusters (men 95lbs/women 65lbs)
21 Pull-ups
Rest 2 minutes
15 Thruster (men 95lbs/women 65lbs)
15 Pull-ups
Rest 2 minutes
9 Thrusters (men 95lbs/women 65lbs)
9 Pull-ups

Tuesday, October 21, 2014

Tuesday 141021

Strength:
Back Squat
5 reps @ 60%
3 reps @ 70%
2 reps @ 80%
2 reps @ 90 %
1 rep @ 95 %
1 rep @ 103%
Yep, we're looking for a new 1RM back squat
WOD:
In 12 minutes complete as many rounds as possible of the following:
20 Steps Single Arm Kettlebell Walking Lunge, right. (men 55lb KB/women 35lb KB)
20 Toes To Bar
20 Steps Single Arm Kettlebell Walking Lunge, left.(men 55lb KB/women 35lb KB)
20 Push Press (men 95lbs/women 65lbs)

Monday, October 20, 2014

Monday 141020

Strength:
15 minutes to establish a 1RM Snatch
WOD:
Every minute on the minute for 10 minutes:
Odd minute: 10 Burpees
Even minute: Max Effort Double-unders

Saturday, October 18, 2014

Saturday 141018

Three Rounds For Time:
Run 400 Meters
8 Muscle-ups
15 Overhead Squats (men 135lbs/women 95lbs)

Friday, October 17, 2014

Friday 141017

Strength:
Front Squat
5 reps @ 60%, 65%, 70%, 75% of 1 RM
Rest 90 seconds between sets
WOD:
For Time:
30 Toes To Bar
20 Push Press
20 Toes To Bar
10 Push Press
10 Toes To Bar
5 Push Press
Men use a 115lb barbell. Women use a 75lb barbell.

Thursday, October 16, 2014

Thursday 141016

Strength:
Every minute on the minute for 10 minutes complete:
3 Clean & Jerks @ 75% of your 1 RM from 10/13
WOD:
Three Rounds For Time:
10 Double Kettlebell Cleans (men 55lbs/women 35lb)
20 Wall Ball Shots (men 20lb/women 14lb)
50 Double-unders

Wednesday, October 15, 2014

Wednesday 141015

Strength:
Back Squat
5 reps @ 60%, 65%, 70%, 75% of 1 RM
Rest 90 seconds between sets
WOD:
Three rounds for max reps:
1 Minute max rep Strict Handstand Push-ups
3 Minutes max rep Kettlebell Snatch, alternating hands (men 55lbs/women 35lbs)