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.

Starting Friday, May 6: Bring A Friend For Free Friday.
Its a great way to get you Wife, Husband, Girlfriend, Boyfriend, BFF or whoever to try CrossFit!

Saturday, March 17, 2012

Saturday 120317

St. Patrick's Revenge
17 Pushups
17 Situps
17 Box Jumps 24" Box
17 Pullups
17 Thruster (65# men, 45# women)
17 Knee-to-elbows
17 Wall Ball Shots
17 Dips
17 Walking Lunge Steps (Left/Right=1)
17 Handstand Pushups
17 Double Unders or Tuck Jumps
17 Back Extensions
17 KB swings (55# men, 35# women)
17 Deadlifts (135# men, 95# women)
17 Squats
17 Push Press (65# men, 45# women)
17 Burpees

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