WarmupPerform 10-15 meters of each of the following movements:-Walking Lunges-Gymnastics Bear Crawl-Reverse Bear Crawl-Arabesque with Rotation-Crab Walk+ 2-3 meters of Crocodile Push-Up Walk https://www.youtube.com/watch?v=U7aomKDF5tI&t=18s+ 5 ball-ups with a controlled descent https://www.youtube.com/watch?v=p8MINLazKREWeek 5: Strict+Kipping pull-ups 1:4 (5 min CAP)3 sets: 1:4...
Warmup2X:Side plank with OH hold hip raises x 8/side1/2 kneeling bottoms up kb press x 4/sidebottoms up Cossack squats 4/sideBurpee x 4Aerobic Capacity (Hang Power Clean)5 Rounds1) Hang Power Clean (3 Reps)2) Above Knee Hold (8 Seconds)3) Hang Power Clean...
WOD2 sets:25/20 Cal Bike/Row25 Push-ups50 Air Squats100 DU50 Air Squats25 Push-ups25/20 Cal Bike/Row- 3:00 min rest b/w sets -WODEvery minute, on the minute, for 20 minutes (5 sets):Station 1 – 40 Double-UndersStation 2 – 20 Push-UpsStation 3 – 15/10 Calories...
WarmupWeighted Sled drag with tires 25m down and reverse sled drag back *2XAerobic Capacity (Grip)5 Rounds1) Dumbbell Hold (20 Seconds)2) Make Fist (40 Seconds)Task2X:pinch grip Farmer Carry 35#/25# 20m down and backBack Squat 3-3-3-3-3-2-2-2-2Back Squat for load: #1: 3 reps...
WarmupPerform 10-15 meters of each of the following movements:-Walking Lunges-Gymnastics Bear Crawl-Reverse Bear Crawl-Arabesque with Rotation-Crab Walk+ 2-3 meters of Crocodile Push-Up Walk https://www.youtube.com/watch?v=U7aomKDF5tI&t=18s+ 5 ball-ups with a controlled descent https://www.youtube.com/watch?v=p8MINLazKREWeek 4: Strict+Kipping pull-ups 1:33 sets: 1:3 Strict+Kipping pull-upsWe have...
WarmupKettlebell Complex (one set with each arm):KB Halo x 5 Kettlebell Snatch x 5Overhead Carry x 25 yardsSingle-Arm KB Swings x 5Single-Arm Front Rack Squats x 5Rest as neededAerobic Capacity (Push Jerk)5 Rounds1) Push Jerk (3 Reps)2) Standing Hold in...
I want to naturally decrease body fat while increasing overall body strength and building muscle.
Nutrition, Health, Longevity
My goal is to increase energy levels and make healthy lifestyle changes. Lower or potentially wean off prescription drugs. Reverse medical conditions and heal my body naturally.
Burn Body Fat
I want an exercise and nutrition program that will naturally decrease body fat in a healthy and sustainable way.
Improve Strength
I want to increase overall strength and build muscle. Learn correct weightlifting techniques and become more functionally fit.
Improve CrossFit Performance
Improve my gymnastics skills, weightlifting personal records, and workout scores.
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Choose your CrossFit experience...
New to CrossFit
I am a beginner and have never tried CrossFit or joined a CrossFit affiliate.
Experienced CrossFitter
I have been an athlete at another CrossFit affiliate, and/or have been doing CrossFit on my own for several months or longer.
Great! To help you meet your goal of . Please select one of our getting started options:
Personal Training
One-on-one setting with flexible scheduling. These sessions are customized around your goals, strengths, and weaknesses. It’s a program created by Certified Coaches exactly for you! Benefits include a personalized nutrition plan and increased accountability.
One-on-one setting with flexible scheduling. These sessions are customized around your goals, strengths, and weaknesses. It’s a program created by Certified Coaches exactly for you! Benefits include a personalized nutrition plan and increased accountability.
This is the first step in getting started with group CrossFit classes. Inside this six session one-on-one course, you will learn all CrossFit movements, techniques, skills, and gain confidence within our exercises. Do not feel intimidated—all classes can be modified by changing weight and intensity.
This is the first step in getting started with group CrossFit classes. Inside this six session one-on-one course, you will learn all CrossFit movements, techniques, skills, and gain confidence within our exercises. Do not feel intimidated—all classes can be modified by changing weight and intensity.
Our sixty-minute classes include, a warm-up, skill/strength work, daily WOD, core work, and a cool down. With prior CrossFit experience, we allow you to get started with group classes. However, you are welcome to register for our Incredible Fundamentals Course as a “refresher”.
