Hey Incredible athletes! There is a change in schedule for this week. I and coach Lauren will be out of town. So pay attention to SugarWOD and look for changes and announcements. Tuesday schedule: 6am, 7am and 4:30pm class is...
Warmup2-3 RoundsBike or Row 60sec (sprint last 10sec)5 Burpee to Vertical Leap (go for max height on each jump)20 Banded Upright Rowhttps://youtu.be/UVhWe4QfoYMOlympic PrepEMOM X 41) 3 Snatch High Pull + 3 Muscle Snatch + 3 OHS2) 3 Power Snatch +...
Warm Up2 sets1. Shoulder Rotations x 10https://youtu.be/FtSb3941JIc2. Supine Shoulder Flexion OR Supine Band Lat Pullover x 10 reps with 2-3 sec hold.https://youtu.be/N_wIK-Zpuughttps://youtu.be/_ydtSIyG300Hot Start2 sets: Run 200m8-10 1-1/4 Push Upshttps://youtu.be/Ud9_7anNdjU15-20 Band Pull ApartsFloor PressAdd 10lbs to your previous Max then take...
Warmup400m RunThen perform 10-15 meters of each of the following movements:- Jefferson Curl Into Inch Wormhttps://www.youtube.com/watch?time_continue=2&v=TB8MpMahVpQ&feature=emb_logo- Spider Man Crawlinghttps://www.youtube.com/watch?v=bD7Ic96acGA&t=18s- Straddle Compressing Slideshttps://www.youtube.com/watch?time_continue=24&v=0-LteiAlc28&feature=emb_logo- Arabesque with Rotation- Crab WalkGymnasty Abs45 Hollow Single leg lifts35 Arch Holds25 Hollow Pike Up Sliders20 sec Captain...
Warmup2 sets1. Cardio 60sec - Bike/Row/Run/Ski/Sled Option2. Shinbox Complex-Shinbox Thoracic Rotation x 5/side-Shinbox Goodmorning x 5/side3. Passive Hang x 30-60 sec*Shinbox Complex; Perform all 5 reps on one side of the thoracic rotation before moving to the next. For the...
Warmup2-3 RoundsBike or Row 60sec (sprint last 10sec)5 Burpee to Vertical Leap (go for max height on each jump)20 Banded Upright Rowhttps://youtu.be/UVhWe4QfoYMOlympic PrepEMOM X 41) 3 Snatch High Pull + 3 Muscle Snatch + 3 OHS2) 3 Power Snatch +...
Warm Up2 Sets - Increase Your Pace Each SetRun 200m4-6 Pronated Strict Pull Ups10 Air Squats4-6 Pronated Strict Pull UpsRun 200mrest walk 45sec between sets+2 setsSumo Stance Complex:-Sumo Good Morning x 5https://youtu.be/tgRAT8jCCH8-Sumo Squat x 5https://youtu.be/Tsa6omWLEx8-Middle Split Knee Bends x 5https://youtu.be/bcD76lAkE9w-Middle...
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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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”.
