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.

Christmas Holiday Schedule

Monday, Dec. 22-6a, 12:30p, 6p, 7p
Tuesday, Dec. 23-6a, 12:30p, 5p, 6p, 7p
Wednesday Dec. 24- 12:30 only
Thursday, Dec 25-CLOSED
Friday, Dec 26-7a, 12:30p, 6p
Saturday, Dec 27-8:30a
Sunday, Dec 28-2 to 4p
Monday, Dec 29-6a, 12:30p, 6&7p
Tuesday, Dec 30-6a, 12:30p, 5p, 6&7p
Wednesday Dec 31-6a, 12:30p, 6p
Thursday, Jan. 1-10:30a
Friday, Jan 2-7a, 12:30p, 6p

Friday, April 16, 2010

Friday 100416


Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

First posted 13 April 2009

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