StrengthBack Squat Max *20 min CapWODComplete as many rounds and reps as possible in 6 minutes of:1 Power Clean 1 Thruster1 Shoulder to OverheadCash OutFive sets of:Barbell Hip Thrusts x 5 reps @ 20X1(go heavy on these – a good...
WODRounds in 7min - ×Run 100m10 Hand Release Push Ups5 Box Jump Step Down 24/20" rest 3minsRounds in 7mins - xAssault Bike 9/6 Calories12 Air Squats9 KBS (Russian) rest 3minsRounds in 5mins - xRow 150/125m5 Burpees 7 Slam BallsWarmupRow 2mins...
WOD"LINDA"Unbroken Sets: 10-9-8-7-6-5-4-3-2-1Dual KB Sumo Deadlift 70/53 per hand Dumbbell Bench Press 60/35 Dual KB Clean 53/35 handStrengthEvery 90 seconds for 9 minutes (6 sets):Speed Deadlift x 3 reps @ 60-65% of 1-RMReset the barbell every time on the floor…do not...
WODWOD 8 min AMRAP's 8 Strict Pull-Ups 16 Wall Balls Rest 4 minutes, and then... 8 min AMRAP 8 Burpees16 T2BRest 4 minutes, and then... 8min AMRAP 8 Dual DB Alternating Single arm Thrusers16 Push-UpsWarmupStatic Hang x 60 seconds (accumulate...
Cash OutThree sets of:Banded Glute Bridges x 30 repsBanded Leg Curls x 30 repsStrengthBack Squat (20X1) 65%7 x 5 rest :60sec b/w setsWarmupThree Sets of:Assault Bike x 30 secondsStatic Hang x 30 secondsBanded Good Mornings x 30 secondsRest 30 seconds2...
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.
Choose your gender
Men
Woman
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”.
