WODTeams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of:3 Strict Handstand Push-Ups6 Strict Pull-Ups9 Toes-to-Bar12 Goblet Squats (32/24 kg)15 Calories of RowingPartner A will do 3 handstand push-ups, Partner B...
WarmupBike :10sec moderate :20sec easy x 8 (4 min)then2 sets:Goblet Curtsey Squats x 4/side *alternatingSingle leg KB RDL 4/sideSingle arm KB front rack duck walk 5 steps/sideBanded FLR x :30 secStrengthBack Squat *numbers based off of this Mondays top set...
WarmupBanded Lat Stretch x 60 seconds each sideBanded Hamstring Flossing x 60 seconds each side+Clean & Jerk Barbell ComplexSkill/StrengthPOWER CLEAN + 3 PUSH PRESSES In Week 1, work at 65% of your I RM Clean & Jerk for 4 x...
Warmup50 double unders40 sec support hold on rings30 V-Ups30 superman rocks40 sec support hold on rings50 double undersSkillEMOM x 12min (:30/:30)1) eccentric lowering *https://www.instagram.com/p/B7BKAFQAtS8/?igshid=oufbb7v23skm2) HS hold :303)https://www.instagram.com/p/B5uvfkLgxZT/?igshid=1868mxrphj41h COMPLEX:1 shoulder tap1 box hspu1 hollow body decline pushup4) Accumulate :30 of hollow...
Warmup10min::30 sec bike or row:30 sec passive hang5 medball clean into wallball5 good mornings 10m crab walkWOD*Benchmark test5 Rounds for time of: 15 Wall balI Shots, 20/14 15 Power Cleans, 95/65Skill/StrengthClean + Front Squat (1+1)EMOM X 4 (E:90)*build to a...
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”.
