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.

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)

Tuesday, October 14, 2014

Tuesday 141014

Strength/Skill:
15 minutes to practice Snatch From Extension. Use a PVC pipe, an empty barbell or a weighted barbell.
WOD:
Complete as many rounds as possible in 10 minutes of the following:
300 ft Shuttle Run
30 Lateral Jumps (12 inchess, 2 blue steps stacked)
300 ft Shuttle Run
15 Chest to Bar Pull-ups

Monday, October 13, 2014

Monday 141013

Strength:
15 minutes to establish a 1RM Clean & Jerk
WOD:
Complete as many rounds as possible in 10 minutes of the following:
4 Strict Pull-ups
8 Shoulder Presses (men 95lbs/women 65lbs)
24 Double-unders

Saturday, October 11, 2014

Saturday 141011

5 Sprints, 100 meters
Rest is the walk back to the starting line.
WOD:
Back Squat
5 x 5 reps @ 75% of 1RM
Front Squat
3 x 5 reps @ 75% of 1RM