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.

CrossFit Open

The 2015 CrossFit Open kicks off Thursday, Feb. 26. The WODs will be announced every Thursday at 7p.

2015 CrossFit Open WOD Schedule:
Thursday: 8p 'til ???
Friday: 8P 'til ???
Saturday: 9:30a or after the 8:30-9:30a class finishes.
Sunday: 2p

For those doing The Open WODs on Thursday and Friday, you have to stay and help me clean.

Saturday, March 14, 2009

Saturday 090314


1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Post time to comments.

This picture of Marc teaching Mexican kids the "Pose" running technique turned up on the CrossFit Endurance website for the Friday 13th WOD

1 comment:

Jeff said...


JJ 90x5, 95x5, 105x5, 80x15
SJ 65x5, 75x5, 80x3, 55x12

Heavy Barbara (1 Round, 23lb vest):

JJ - 6:24

Planned to do 2 rounds, but my lungs did not bounce back due to congestion. Need another full day off metcon to be ready for Monday(hopefully)