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.

Kannon Ball WOD for Lennox Gastaut Day

Saturday, November 1st from 8:30 to 11:30a we will be hosting the KannonBall WOD for Lennox Gastaut Syndrome awarness. You may donate by either going to www.lgsfoundation.org/crossfit or a cash or check donation at the gym.

Tuesday, March 17, 2009

Tuesday 090317

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Keri performs a beginners substitution for the handstand push-up: knees on the bench and hands on the floor. The further the hands are from the bench the easier it is to do. As she gets stronger we'll move her hands closer in.


Sarah has progressed form doing her subbed HSPU's from the knees to a pike position on a plyo-box. Note how vertical her torso is. She is very close to performing HSPU's against a wall.

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