Get in the Best Shape of Your Life. Period.

Forget everything you hate about working out.

Bored and unmotivated? That won’t happen here. You will be challenged and motivated every day.

The sport of CrossFit combines variety, intensity and functional movements into effective training that will get you in the best shape of your life.

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Deadlift – working off your last heavy set of 3, performed on 1/27/2016, perform 5 reps @ 72% of that weight, 5@80% of that weight, 5@87% of that weight. For example, if you deadlifted 300 3x on x, your worksets would be 5@215, 240, 5@260. The last set should feel heavy but like you have one clean rep left in you. (BUT If you feel that way on the 2nd set, increase the weight by only 3-5% for the last set.)

Fitness: Deadlifts – 5 reps at a 6 RPE + 20 Russian Twists + 5/5 one legged Deadlifts with KB. Rest 90 seconds, perform for 5 rounds

Part 2 – Conditioning:

Performance: “Annie” – For time, 50-40-30-20-10 reps of each:

  • Double-unders
  • Sit-ups

Fitness: 9 min EMOM for max reps – work for :45 seconds of the minute

  • Min 1: Single Unders (or DU attempts)
  • Min 2: Sit-ups
  • Min 3: Max cals on rower

Click here to sign up for today’s class.

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Power Cleans and Front Rack Lunge – 5 minutes to work with coach to move the unloaded barbell. Take an additional 5 minutes to warm up to WOD weight and determine scales.

Part 2 – Conditioning: “Butt Hurt II”

Performance: 5 rounds** for time of –

  • 10 Power Clean (135/95lb)
  • 10 Lunge steps w/ BB in front rack (L+R=2, 135/95lb)*
  • 10 Burpees

**starting at 2:00, run 200m. Every 4 minutes after that, run 200m until you are done. Run 200 at the 2, 6, 10, 14 (and so on) minute marks.
*The programmed weight is real deal and intended only our strongest athletes; coaches will help you determine the best weight for you.

Fitness: 5 rounds** for time of –

  • 10 Hang Power Clean
  • 10 Lunge steps w/ BB or other implement in front rack (L+R=2)
  • 10 Burpees

**starting at 2:00, run 200m. Every 4 minutes after that, run 200m until you are done. Run 200 at the 2, 6, 10, 14 (and so on) minute marks.

Click here to sign up for today’s class.

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: 7×2 Snatch Pulls (focus on fully opening hips, drop bar) + Snatch – climbing each work set
Fitness: 7 sets of 5 Push-press + max effort ring row lock off. Hold thumb to chest and hollow midline. set angle to one you can hold for at least 20 seconds.

Part 2 – Conditioning:  “15.1 CrossFit Games Open WOD”  aka “Intramural Games Practice II”

RX:  AMRAP in 9 min of –

  • 15 TTB
  • 10 Deadlifts (115/75lb)
  • 5 Power Snatch (115/75lb)

Scaled: AMRAP in 9 min of –

  • 15 Hanging knee raises
  • 10 Deadlifts (85/55 lb.)
  • 5 Snatches* (85/55 lb.)

* Ground to Overhead allowed

Novice: AMRAP in 9 min of –

  • 15 Sit-ups
  • 10 Deadlifts (65/45lb or less)
  • 5 Snatches* (65/45lb or less)

Click here to sign up for today’s class.

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Squats – working off your last heaviest set of 3 (set on 1/21). Peform 3 reps @ 80% of that weight, 3 reps at 87.5% of that weight, 3 reps at 95% of that weight. (For example if you squatted 300lbs for your heavy 3 on 1/21, your work sets would be 240, 265, 285.) The last set should feel heavy but like you have one clean rep left in you. (BUT If you feel that way on the 2nd set, increase the weight by only 3-5% for the last set.)

Fitness: 5 rounds – 5 Squat @ 6 RPE + 60 mountain climbers. Rest 90 sec between sets.

Part 2 – Conditioning: “777 Intro WOD”

Performance: 10 rounds for time of:

  • 7 Push ups
  • 7 Squats
  • 7 KB Swing
  • 100m Run

Fitness: 7 min AMRAP of:

  • 7 Push-ups
  • 7 Squats
  • 7 Russian KB Swing
  • 100m Run

Click here to sign up for today’s class.

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