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.
Saturday, November 12, 2011
"Small" Three rounds of: Row 1000 meters 50 Burpees 50 Box jumps, 24" box Run 800 meters
U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, NC, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan.
He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.