WarmupAgainst a 3-minute running clock…20/15 Calories of Assault Bike10 Strict Pull-UpsMax Reps of Strict Handstand Push-Ups in remaining timeRest 6 minutes, and repeat for a total of three (3) sets.21-15-9 reps for time of:BurpeesKnees-to-elbows5 Rounds for time of:30 Air Squats20...
WarmupAgainst a 3-minute running clock…20/15 Calories of Assault Bike10 Strict Pull-UpsMax Reps of Strict Handstand Push-Ups in remaining timeRest 5 minutes, and repeat for a total of three (2) sets.StrengthBack Squat *numbers are off of Mondays 5RM5 x 52.5%5 x...
WarmupWarmupComplete as many rounds and reps as possible in 8 minutes of:10 Stationary Dips10 Push-Ups20 Kettlebell SwingsStrengthCLEAN GRIP ISO START + LOW HANG CLEAN EMOM X 4 *E:90*spend 5 min working up in weight before starting.In Week 1, work at...
10:00am class only today!WarmupWarm-Up.Two sets of:Single-Arm Ring Row x 5 reps each arm @ 2111(keep your shoulders and hips squared up and your glutes and quads engaged to maintain perfect plank positioning throughout the movement)Rest 15 secondsReverse-Grip Push-Ups x 10...
No Yoga today guys...🚫🧘♂️No Yoga Today Guys 🧘♂️.WorkoutWarm-Up.Banded Lat Stretch x 30-60 seconds per sideBanded Sampson Stretch x 30-60 seconds per sideLateral Banded Walks x 30 seconds each directionScapular Pull-Ups x 10-15 repsFollowed by…Three Sets:1 Cluster* + 2-3 Thrusters*Squat Clean...
WorkoutThree sets of:Deadbug with Med Ball x 20 repsRest 30 secondsCopenhagen Hip Adduction x 15 repsRest 30 secondsAb Wheel Rollouts x 8-10 repsRest 60 secondsThen…A.Three rounds for time:500 Meter Row21 KB swings12 BurpeesRest until relatively recovered, and then…B.Three sets of:Posted...
Hey guys, in observance of presidents day on Monday(17th) we will only be having 1 class at 10am. Also no yoga this Sunday.WarmupEvery 90 seconds, for 4:30 (3 sets):Press in Clean (Sots Press) x 5 repsBuild over the course of...
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.
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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”.
