Warmup3 ROUNDSCardio Machine of Choice x 1 minutePassive Hang x 30 sec OR Shoulder Extension Stretch on Floor x 30 secUpdog/Downdog/HSPU Combo x 5 repsSplit JerkEVERY 75SEC X 6 SETSPause Split Jerk + Split JerkPercentages based on Split Jerk 1RMSet...
9am class is cancelled for the summer Warmup*alternate through the first 2 movements for 3 sets of 101) Weighted ankle stretch https://youtu.be/BuuEMBa6-0g2) Seated pancake adductor barbell stretch. https://youtu.be/qeWncJjNekk• instead of the satic hold they show in the video, I want...
Warmup2 min Row3 sets:1) split wall rotations 5/side *https://youtu.be/aiRFXVjg3Ls?si=MmuNZFjNWzFrbapc2) banded Hip rotations *https://photos.app.goo.gl/RmJ53pzoYQUoeHPT83) https://photos.app.goo.gl/WATwXCcYNRU12mug6Squat PrepWith an empty barbell perform the following:2 sets:3 Good mornings3 Kang squats6 back squats6 jumping back squats1 REP MAX: FRONT SQUATFRONT SQUATWARM UPS : <70% 2/3...
Warmup2 SETS1) Cardio 60 sec - Bike/Row/Run/Ski/Sled Option2) Shinbox Switch x 10 reps/side3) Childs Pose with Lat Stretch x 30 sec/side4) Plank to Downward Dog x 10 repsShinbox Switch (90-90 Hip Rolls)https://youtu.be/2pkLUbN34GIhttps://youtu.be/0jIZ5HhfyoYPower CleanEVERY 60 SEC X 8 SETSPower Clean x...
Warmup*alternate through the first 2 movements for 3 sets of 101) Weighted ankle stretch https://youtu.be/BuuEMBa6-0g2) Seated pancake adductor barbell stretch. https://youtu.be/qeWncJjNekk• instead of the satic hold they show in the video, I want you to walk your hands out in...
9am class is cancelled for the summer Squat PrepWith an empty barbell perform the following:2 sets:3 Good mornings3 Kang squats6 back squats6 jumping back squats1 + 1/4 Back Squat1 + 1/4 Back Squat WARM UPS: <50% 2/3 SETSREST:120-240S90 % x...
💪🏻‼️8am and noon classes only today‼️💪🏻Partner WODpartner workout : one person working at a time..400m Run (2 x 200m each relay)Fran 75/55 21•15•9 TrustersPull-Ups400m Run (2 x 200m each relay)Fran 75/55 21•15•9 Thrusters Pull-Ups400m run (2 x 200m each relay)*Rest...
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”.
