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.
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.
Friday, November 11, 2011
"Jack" Max Rounds In 20 Minutes: 115 lb Push press, 10 reps 10 KB Swings, 55lbs 10 Box jumps, 24 inch box
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.
Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.