WODTen rounds for time of:200 Meter Run or 40 Running Man Line Jumps *https://youtu.be/0mrXwBqn93s10 Down Ups10 Back Pack CleansThree sets, for controlled reps, of:60 second Single-Leg Ground to Sky Reaches (right leg)60 second Single-Leg Ground to Sky Reaches (left leg)Rest...
docs.google.com/spreadsheets/d/1ZyHy1_VDCGsSJoNwOt3_rsNgSSLg7SOhMj7jscmfsEc/edit?usp=sharingWarmupStatic Hang x 60 seconds (accumulate if needed)Y’s, T’s & W’s x 5 reps eachHandstand Hold x 60 seconds (accumulate if needed)Followed by…Two Sets of:Scapular Pull-Ups x 5Plank Shoulder Taps x 10Mountain Climbers x 20Skill PrepClean Warmup EMOM X 81)...
WarmupTwo sets of:60 second Run/Bike/Row/Jumping Jacks60 seconds of Deep Lunge Mountain Climbers *(groiners)30 seconds of Duck Walk30 seconds of Side Plank Reach Throughs per side30 seconds of Single-Leg Ground to Sky Reaches Per LegRest 30 secondsWODComplete as many rounds and...
WarmupComplete as many rounds and reps as possible, at 75-80% effort, in 15 minutes of:2 Minute Jog15 Air Squats @ 32112 Minute Jog30 Alternating Single-Leg Ground to Sky Touches2 Minute Jog20 Tempo Mountain Climbers(pause for 2 seconds at top of...
Hey CFI, Tomorrow's open gym schedule has just been updated for tomorrow (Monday 6/1/20). Please note that links from previous days/weeks are not the schedules we use for future open gym sign-ups, do not use prior posted links to sign...
WarmupComplete as many rounds and reps as possible, at 75-80% effort, in 15 minutes of:2 Minute Jog15 Air Squats @ 32112 Minute Jog30 Alternating Single-Leg Ground to Sky Touches2 Minute Jog20 Tempo Mountain Climbers(pause for 2 seconds at top of...
WODSquats x 10100 Meter Warm-Up RunBear Crawl (Robotic Dog-like) x 20 steps forwardBear Crawl (Robotic Dog-like) x 20 steps backward100 Meter Warm-Up RunJumping Squats x 10Then…For time:Run 1-Mile or 100/70 Calorie Assault Bike or 2000 Meter RowFollowed by. . .Ten...
WarmupTwo sets of:60 second Run/Bike/Row/Jumping Jacks30 second Static Squat Hold30 seconds of Russian Baby Makers30 seconds of Downward Dog Stretch30 seconds of Supine Lying Leg Lifts30 seconds of Hollow HoldRest 30 secondsWOD *at home workout5 Rounds:AMRAP 3min each3 Double Dumbbell...
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”.
