docs.google.com/spreadsheets/d/1E5YeEoKOLpOmhwF5w-N1N5GQFU-kDQw_2J14Xj1jvSs/edit?usp=sharingWarmupTwo sets of:30 Second Side Plank (left)30 Second Scapular Circles from Push-Up Position30 Second Side Plank (right)30 Second Supinated-Grip Hang from Pull-Up BarRest 30 seconds6 Kettlebell Windmills (each side)8 Single Leg Hip Thrusts (each leg) *weighted w/kb10 Alternating Cossack SquatsRest...
YOGA10:00am yogaWOD25 Minute AMRAP50 Calorie Row400m Run30 Wall Balls, 20#/14#20 Deadlifts, 185#/125#10 Burpee Over the bar5 Hang Power Cleans, 185#/125#
docs.google.com/spreadsheets/d/1o8jmS7eo8_d3DtYxIqUdEnM8HnHfeB4lVA3IAJn0b9Q/edit?usp=sharingWarmup2 sets of:15 Air Squats10 Russian Kettlebell Swings5 Push Press30 Second Hang From Pull-Up Bar OR Plank HoldRest 60 seconds between sets and gradually increase each effortAerobic Capacity5 Rounds1) Push Press (12 Seconds)2) Dumbbell Press (Strict) (48 Seconds)Skill PrepEMOM X...
docs.google.com/spreadsheets/d/1WjVfYbIGhw3U3McDddScJ3TN2-pni9E9C15T-wYU00Y/edit?usp=sharingWarmupE90x4Station 1:8 Down Ups8 Sit Ups8 Down Ups8 Toes to Bar•Station 2:8 DB Kick Backs8 DB Lateral raise8 DB Kick Backs8 DB Front RaisesAerobic Capacity5 Rounds1) Double Unders (20 Reps)2) Box Jump (Up to the Minute)Skill PrepEMOM X 41) 3...
docs.google.com/spreadsheets/d/1E5YeEoKOLpOmhwF5w-N1N5GQFU-kDQw_2J14Xj1jvSs/edit?usp=sharingWarmup2 Sets of:20 Seconds of Plank Walks10 Seconds of Rest2 Sets of:20 seconds of Hanging (switch your grip or try single-arm w/ foot support)10 Seconds of Rest2 Sets of:20 Seconds of Cossack Squats10 Seconds of Rest2 Sets of:20 Seconds of...
docs.google.com/spreadsheets/d/1sXvbgJ1ZDfJk4k7Ej5aB0kfvMvUCO8N0uWZjenOJqeI/edit?usp=drivesdkWarmup10 DB Snatches5 Burpees10 DB power cleans5 Burpees10 DB front squats5 Burpees+1min plank holdAerobic Capacity5 Rounds1) Front Squat (12 Seconds)2) Back Squat (48 Seconds)Squat Prepwith an empty barbell perform the following:3 Good mornings3 Kang squats6 back squats6 jumping back squats+2...
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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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.
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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”.
