Warmup400m RunThen perform 10-15 meters of each of the following movements:- Duck Walk- Gymnastics Bear Crawl- Mechanical Bear Crawl- Arabesque with Rotation- Crab WalkStrength3 sets: Superset (no rest between Station I and II): I. Alternating Bent Over Row10-8-6 (on each...
Warmup2- Rounds1. Shinbox Hip Extension + Switch x 5/side*Sit down slowly to the ground to feel the glute lengthen.2. Single Leg Hip Thrust March x 5/side (perform on the floor)*Keep a neutral low back position (NO overarching)3. Elephant Walk Step...
Warmup2 rounds1. Banded Shoulder Extension x 10 reps*Hold in the stretch position for 2-3 seconds, move the arms fast back to the hips, then 5 second return to the stretch position.2. Blackburns x 5*Move VERY SLOW. Own every inch of...
6 abs 7am open gym Warmup2 Rounds1. Shin box Thoracic Rotation x 5/side with 5 sec hold*Reach as far as possible, maximizing rotation through the thoracic spine and stretching the front leg glutes.2. Banded Hamstring Curl x 20-30*Try to minimize...
Warmup400m Run2- Sets:15 Anterior Tibialis Raises*Raise the toes as high as possible toward the shins.15 Standing Calf Raise*Elevate the toes if possible. Slow lower, one sec pause at the top and bottom.15 Hanging Knee Tucks*Initiate the movement with the abdominal...
Warmup2- Rounds1. Shinbox Hip Extension + Switch x 5/side*Sit down slowly to the ground to feel the glute lengthen.2. Single Leg Hip Thrust March x 5/side (perform on the floor)*Keep a neutral low back position (NO overarching)3. Elephant Walk Step...
Warmup2 rounds1. Banded Shoulder Extension x 10 reps*Hold in the stretch position for 2-3 seconds, move the arms fast back to the hips, then 5 second return to the stretch position.2. Blackburns x 5*Move VERY SLOW. Own every inch of...
Warmup400m RunThen perform 10-15 meters of each of the following movements:- Duck Walk- Gymnastics Bear Crawl- Mechanical Bear Crawl- Arabesque with Rotation- Crab WalkStrength3 sets: Superset (no rest between Station I and II): I. Alternating Bent Over Row10-8-6 (on each...
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”.
