docs.google.com/spreadsheets/d/1sXvbgJ1ZDfJk4k7Ej5aB0kfvMvUCO8N0uWZjenOJqeI/editWarmup2X:1️⃣ Rear Foot Elevated ATG x 4/side2️⃣ Deficit Cossack Squat x 8 (4/side)3️⃣ Bodyweight Leg Extensions x 4/side4️⃣ 90/90 Good Morning x 4/sidehttps://www.instagram.com/p/CQB0J-eFCyR/?utm_source=ig_web_copy_linkAerobic Capacity5 Rounds1) Back Squat (12 Seconds)2) Back Squat w/Bar (48 Seconds)Front Squat 4x5Front Squat for load:*use 80-85%...
docs.google.com/spreadsheets/d/1ZyHy1_VDCGsSJoNwOt3_rsNgSSLg7SOhMj7jscmfsEc/editWarmup2X:1️⃣ Goblet Leg Behind Pistol Squat X 4/side2️⃣ Single Arm Split Stance Muscle Snatch X 4/side3️⃣ DB Rack Cossack Squat X 4/side4️⃣ DB RDL + Crush Grip Bent Row X 8*https://www.instagram.com/p/CPqpl1al9MI/?utm_source=ig_web_copy_linkAerobic Capacityhttps://youtu.be/-RGtOJ5Sxu45 Rounds1) Side Plank Raise (12 Seconds)2) Standing Side...
docs.google.com/spreadsheets/d/1o8jmS7eo8_d3DtYxIqUdEnM8HnHfeB4lVA3IAJn0b9Q/editWarmupTwo sets of:Med-Ball Squats x 10 repsMed-Ball Rotational Throws x 10 reps (left)Med-Ball Rotational Throws x 10 reps (right)Med-Ball Deadlifts x 10 repsMed-Ball Alternating Step-Ups x 10 repsAerobic Capacity2) Arch Hold (10 Seconds)3) Arch Up (40 Seconds)Skill PrepEMOM X 41)...
docs.google.com/spreadsheets/d/1WjVfYbIGhw3U3McDddScJ3TN2-pni9E9C15T-wYU00Y/editTaskpec stick kb carry 200mAerobic Capacity5 Rounds1) Bar Hang (10 Seconds)2) Heavy Dumbbell Hold (10 Seconds)3) Lighter Dumbbell Hold (10 Seconds)4) Make Fist (30 Seconds)Task3 x 5SB cleans *ascending ladderSumo Deadlift5 X 3(3,3,3,3,3) last set is the heaviestBuild to a...
docs.google.com/spreadsheets/d/1E5YeEoKOLpOmhwF5w-N1N5GQFU-kDQw_2J14Xj1jvSs/editWarm-up:Perform 10-15 meters of each of the following movements:-Walking Lunges-Mechanical Bear Crawl-Gymnastics Bear Crawl-Arabesque with Rotation-Inch Worm-Carb Walk+ 2 rounds:10 Scapular Pull-ups10 Alternated K Kicks https://youtu.be/lQNY8XV2ehU20 sec Frog Stand https://youtu.be/wZjc0Xzz7N0Task 1: Strict into Kipping Pull-ups (5 min CAP)3 sets:Option 1:...
WarmupYoga 10:00amWOD3RFT:400m Run21 KBS15 Wall BalsAerobic Capacity5 Rounds1) Ring Dip (strict) (15 Seconds)2) Ring Dip (strict) w/Band (45 Seconds)WODEMOMx12Minute 1:8-12 Close Grip Push Ups8-12 DB Overhead Extensions•Minute 2:8-12 Toes to Bar8-12 Sit Ups•Minute 3:8-10 Single Arm Devils Press, 50#/35#•Minute 4:8-10...
10:00am classes are back guys 💪🏋♂️WarmupThree sets of:30 Second Push-Up Position Plank Hold20 Alternating Lateral Plank Taps30 Pike Position Heel Taps (15-20 Each Leg)Aerobic Capacity5 Rounds1) Ring Row (12 Seconds)2) Bent Over Row w/PVC (48 Seconds)WODTeams of two will alternate...
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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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.
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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”.
