WarmupWarmup:Banded Lat Pull Downs x 10-15 per armY’s, T’s & W’s x 5 reps eachLunge Matrix x 3 steps to each position (forward, lateral, reverse, bowler)+3 sets:Row x 30 secBurpee x 5rest 30-60 b/wSkillSnatch ComplexE2MOMPower Snatch + Low Hang Snatch...
WarmupTabata x 2 sets each of:(20 seconds work followed by 10 seconds rest = 1 set)– Single-Arm Plank– Alternating Lateral Lunges– Side Plank– Air Squats– Hollow Hold or Rock– Plank Shoulder Taps– V-Ups– Bear Crawl– Frog Jumps– Wall ClimbsWODEvery 2...
Warmup2 Rounds of Barbara with 3min rest b/w20 pull ups30 push ups40 sit-ups50 air squatsStrengthBack Squat *percentages are based off of 90% of 1RM70% x 380% x 390% x 3++WODFor time:400 Meter Run40 Walking Lunges with KB/DB Farmer’s Carry *35/25#20...
WarmupWarm-Up.50 meter Medicine Ball Carry w/ Pec Activation10 Medicine Ball Deadlifts @ 401150 meter Medicine Ball Carry w/ Pec Activation10 Medicine Ball Deadlifts @ 20X1+Rotational throws 10/side *w/partnerTask*warmup for front Squats10 Stationary Split Squats (left leg forward) w/ Paloff Hold...
Warmup3 min Ski or Bike with *arms only+Barbell Complex x 2 sets w/ Snatch Grip:Romanian Deadlifts x 5Muscle Snatch x 5Overhead Squats x 5Hang Squat Snatch x 5Snatch Balance x 5Rest as neededSkill/StrengthSnatch Complex x 8 (E:90)Slow Pull Power Snatch...
WarmupWarm-Up.Static Hang x 30-60 secondsWall Slides x 5 @ 1515Scapular Pull-Ups x 10+Two Sets:Dead Bugs x 10 @ 1515Handstand Practice (freestanding or against a wall) x 60 seconds+Two Sets:Row x 60 secondsWall Climbs x 1Toes to Rings x 10 *alternatingWOD4...
Warmup2 sets:Single leg vertical jump x 8 *4/sidekb turkish sit ups x 8Bear Crawl 30m+Complete as many rounds and reps as possible in 4 minutes of:10 Kettlebell Swings10 BurpeesStrengthBack Squat *percentages off 90%65% x 575% x 585% x 5++In between...
WarmupIf early go ahead and start:You have 10min to complete the following100 Double-Unders 30 Wall Ball Shots (30/20 lbs) 30/22 Calorie Assault Bike +Kettlebell Complex (one set with each arm):KB Halo x 5 Kettlebell Snatch x 5Overhead Carry x 25...
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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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”.
