docs.google.com/spreadsheets/d/1ZyHy1_VDCGsSJoNwOt3_rsNgSSLg7SOhMj7jscmfsEc/edit?usp=drivesdkWarmup400m Run+2X7 Single Dumbbell Thrusters (50/35) 7 Single arm Ring Rows7 Burpees*one arm per roundSkill PrepEMOM X 81) 3 Snatch High Pull + 3 Muscle Snatch + 3 OHS2) 3 Power Snatch + 3 Snatch Balance3) 3 Snatch + 3...
docs.google.com/spreadsheets/d/1o8jmS7eo8_d3DtYxIqUdEnM8HnHfeB4lVA3IAJn0b9Q/edit?usp=drivesdkWarmupEMOM X 71) 15 sit-ups 30 Flutter kicks2) 15 KBS 30 High knees3) 10 push-ups 30 DU4) RESTAerobic Capacity5 Rounds1) Straight Leg Raises - FAST (15 Seconds)2) Straight Leg Raise Static Hold (15 Seconds)3) Knees To Chest - SLOW (30...
docs.google.com/spreadsheets/d/1E5YeEoKOLpOmhwF5w-N1N5GQFU-kDQw_2J14Xj1jvSs/edit?usp=drivesdkWarmupBuy in:400m run•15-10-5Kettlebell swingsBox jumps15-15-15V-upsStrength/Skill3 sets: 3 Front Squats + 1 JerkIn Week 1, work at 65% of your 1RM Clean & Jerk for 3 sets of 3 Front Squats + 1 Jerk. In Week 2, apply target weight increase...
docs.google.com/spreadsheets/d/1sXvbgJ1ZDfJk4k7Ej5aB0kfvMvUCO8N0uWZjenOJqeI/editWarmup200m Run20 Over-and-Back DB Hops15 V-ups200m Double Dumbbell Farmers Carry (50's/35')15 V-ups20 Over-and-Back DB Hops200m RunAerobic Capacity5 Rounds1) Right Arm Bent Over Row w/Kettlebell (5 Reps)2) Right Arm Russian Kettlebell Swing (5 Reps)3) Left Arm Bent Over Row w/Kettlebell (5...
docs.google.com/spreadsheets/d/1WjVfYbIGhw3U3McDddScJ3TN2-pni9E9C15T-wYU00Y/editAerobic Capacity5 Rounds1) Medicine Ball Clean (20 Seconds)2) Medicine Ball Hold At Bottom Of Squat (20 Seconds)3) Power Clean w/Bar (20 Seconds)Skill PrepEMOM X 81) 3 Clean High Pull + 3 Muscle Clean + 3 Strict Press2) 3 Power clean...
docs.google.com/spreadsheets/d/1E5YeEoKOLpOmhwF5w-N1N5GQFU-kDQw_2J14Xj1jvSs/editWarmup2X:5 Navy seal burpees10 Cal Row15 Wall Balls20 Russian twists6 min CapStrengthEvery :90 sec for 9 minutes (3 sets) of:Station 1 – Sumo Deadlift x 5Station 2 – :30 sec KB Hollow HoldSpend 5min warming up to RPE 6-7 for...
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.
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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”.
